Palloff Press

Another misunderstood movement, the Palloff Press is a killer for your rotational core. I suggest starting on your knees or in a half-kneeling position for the first few weeks. You can use a cable stack, an elastic band, or a TRX. The key thing to get over is that the weight doesn't move. You are resisting the weight's pull on your core. **NERD ALERT** pressing out changes the radial distance of the torque beam (your arms) which increases the angular momentum on your torso, thereby making it harder to maintain your polar moment of inertia.

Coach Stevo's Top Tips

• Engage your glutes.
• Shoulders back.
• Resist the Twist.

Half-Kneeling

Standing

TRX

The Landmine

The name is stupid, but the move is awesome. I guess I could change the name, but it's totally "in there" now. You don't need any special equipment, just a bar in the corner. The point of this move is to go slowly and resist what the bar wants your torso to do.

Coach Stevo's Top Tips

• Slow and steady.
• Lock your whole body down.