The Pallof press is an anti-rotation exercise that trains the larger and smaller muscles around the spine to resist rotation. This exercise has you hold a resistance band or cable in front of your torso while pressing it out and back. This tension pulls you toward the anchor point and your core resists to keep your torso front on.

Since your lower back is not designed for rotation, this is a great exercise to resist the forces placed on the spine by exercises.
Exercise Description
1. Stand parallel to the cable machine or to the anchor point to the resistance band and clasp with the handle or band with both hands.

2. Make sure your torso is front on and bring your hands to the center of your chest and slowly press out.

3.Slowly return your hands to the chest and repeat.