Band Squat with Horizontal Pallof Hold

Cómo hacer el Band Squat with Horizontal Pallof Hold

1. 1Anchor a resistance band to a fixed point at roughly chest height, then stand side-on to the anchor so the band pulls toward it from your side.
2. 2Grip the band with both hands and press it straight out in front of your chest, arms fully extended, so it resists the pull toward the anchor.
3. 3Set your feet about shoulder-width apart with your toes turned slightly out, and brace your core to lock the band in line with your sternum.
4. 4Keeping your arms extended and the band steady in front of you, push your hips back and bend your knees to lower into a squat.
5. 5Descend until your thighs are roughly parallel to the floor, keeping your chest tall and your hips, knees, and toes tracking in the same direction.
6. 6Resist the band's pull throughout, allowing no rotation in your torso even as you change levels.
7. 7Drive through your heels to stand back up to full hip and knee extension, keeping the band locked out in front the whole time.
8. 8Complete your reps, then switch sides so the band pulls from the opposite direction and repeat for an equal number.

Consejos de técnica

• Keep your arms locked straight out from your sternum; the further the band is from your body, the harder your core works to resist rotation.
• Brace your abs and obliques as if bracing for a punch, so the anti-rotation work comes from your trunk rather than your arms.
• Move slowly and under control on the way down and up; the squat is the load and the hold is the challenge, so rushing defeats both.
• Keep your weight in your heels and mid-foot, and avoid letting your knees cave inward as you stand.

Errores comunes

• Letting the torso rotate toward the anchor, which removes the anti-rotation stimulus and turns the hold into a passive arm exercise.
• Bending the elbows or pulling the band in toward the chest, which shortens the lever and lets the core off the hook.
• Letting the knees collapse inward at the bottom of the squat, which stresses the knee joint and wastes glute tension.
• Squatting too shallow or rushing the reps, which limits the work done by the quads and glutes and reduces the time your core spends resisting rotation.

Preguntas frecuentes