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Pulley Pallof Press Split Squat Stance Open

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Hamstrings, Glutes

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Press Split Squat Stance Open Overview

The pulley Pallof press split squat stance open workout is a targeted exercise that primarily engages the Obliques.

The pulley plays a crucial role in this workout by creating resistance, forcing the Obliques to work harder.

By using a split squat stance, the workout further activates the Obliques, enhancing their engagement and effectiveness.

While the pulley also activates auxiliary muscles, the focus remains on the Obliques, making it an efficient workout.

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Pulley Pallof Press Split Squat Stance Open Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Attach a pulley to a cable machine at chest height and grab the handle with both hands.
  3. Step back with one foot, positioning it a comfortable distance behind you.
  4. Keep your chest up and core engaged as you lower into a split squat, bending both knees to a 90-degree angle.
  5. Hold this position while maintaining tension on the pulley, keeping your arms extended in front of your chest.
  6. Press the handle away from your body, straightening your arms in front of you.
  7. Slowly return to the starting position by bending your arms and bringing the handle back towards your chest.

Pulley Pallof Press Split Squat Stance Open Tips

  1. Position yourself in a split squat stance with one foot forward and the other foot back, ensuring your feet are hip-width apart and your knees are slightly bent. This will provide a stable base for the exercise and engage your lower body muscles.
  2. Hold the pulley handles at chest height with your arms extended in front of you, keeping a slight bend in your elbows. This will activate your upper body muscles, particularly your shoulders and chest, while preparing to engage your obliques.
  3. As you press the handles away from your body, focus on engaging your obliques by rotating your torso towards the side of your front foot. Imagine your obliques working hard to resist the rotational force, creating a strong and stable core. Feel the deep burn in your obliques as you maintain control throughout the movement.
  4. Keep your core tight and your spine neutral throughout the exercise. Avoid arching your back or leaning excessively forward or backward. This will help you maintain proper form and maximize the engagement of your obliques, preventing any unnecessary strain on your lower back.
  5. Exhale as you press the handles away from your body and inhale as you bring them back to the starting position. Focus on controlled and deliberate movements, rather than rushing through the exercise. Remember, quality over quantity. With consistent practice, you will improve your

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