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Pulley Pallof Pull/push Split Stance Open

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Exercise Profile

Primary muscles:

Obliques, Lats

Secondary muscles:

Biceps, Quads, Hamstrings, Glutes

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/push Split Stance Open Overview

The pulley Pallof pull/push split stance open workout primarily targets the obliques and lats.

Using the pulley, this workout involves pulling and pushing movements in a split stance position.

While the pulley also engages secondary muscles, the focus remains on the obliques and lats throughout the routine.

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Pulley Pallof Pull/push Split Stance Open Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the pulley handle with both hands, palms facing each other, and extend your arms straight out in front of you.
  3. Step one foot forward into a split stance position, keeping your back foot planted firmly on the ground.
  4. Engage your core and squeeze your glutes as you pull the pulley handle towards your chest, keeping your elbows close to your body.
  5. Slowly return to the starting position by extending your arms back out in front of you.
  6. Repeat the movement for the desired number of repetitions, then switch your foot position and perform the exercise on the other side.

Pulley Pallof Pull/push Split Stance Open Tips

  1. Start by setting the pulley at chest height and standing in a split stance with one foot forward.
  2. Hold the handle with both hands and extend your arms straight out in front of you.
  3. Engage your obliques by rotating your torso away from the pulley while keeping your arms extended.
  4. Focus on pulling or pushing the handle with your lats, feeling the contraction in your back muscles.
  5. Keep your core tight throughout the exercise, maintaining a neutral spine and avoiding excessive twisting.
  6. Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection for optimal results.

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