Step Behind Rotational Medicine Ball Throw Exercise - How To Video & Tips
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Obliques
Cable Machine
Intermediate
Rotation
Abs, Adductors
The half kneeling adductor pallof press builds core stability and rotational strength. It trains your obliques to resist rotation while strengthening your inner thighs.
1. Set cable machine to chest height and grab handle with both hands 2. Step into half kneeling position with outside leg down, inside leg up at 90 degrees 3. Hold cable handle at chest center and press straight out from your body 4. Hold the half kneeling adductor pallof press position for 3-5 seconds while fighting rotation 5. Pull handle back to chest and repeat for reps before switching to the other side
• Keep your core tight throughout the entire half kneeling adductor pallof press movement • Don't let the cable pull you sideways - stay centered and stable • Press the handle straight out, not at an angle up or down • Keep your shoulders square and chest up during the hold phase
• Letting the cable rotate your torso instead of fighting against it during half kneeling adductor pallof press • Using too much weight and losing proper form and control • Not holding the extended position long enough to challenge your core stability
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your obliques 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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