{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Pallof Press",
      "kind": "common"
    },
    {
      "text": "Standing Cable Pallof Press",
      "kind": "common"
    },
    {
      "text": "Cable Anti-Rotation Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "rehabilitation"
    ],
    "movement_patterns": [
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "resistance-band"
    ],
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1194"
  },
  "id": "oec:cable-pallof-press",
  "instructions": {
    "setup": [
      "Set a cable pulley to chest height and attach a single D-handle.",
      "Stand perpendicular to the cable machine, holding the handle with both hands clasped around it.",
      "Step away from the stack to create tension and assume an athletic, shoulder-width stance with knees slightly bent."
    ],
    "steps": [
      "Begin with the hands held tight against the center of the chest.",
      "Brace the core and press the handle straight out in front of the sternum until arms are fully extended.",
      "Pause for one to two seconds at full lockout, resisting any rotational pull toward the weight stack.",
      "Slowly bring the hands back to the chest with control to complete the rep."
    ],
    "breathing": "Inhale with hands at the chest, brace, and exhale steadily as you press forward and maintain the lockout.",
    "cues": [
      "Lock your hips forward.",
      "Press in a straight line.",
      "Do not let the cable twist you."
    ],
    "common_faults": [
      {
        "fault": "Rotating the shoulders or pelvis toward the machine during the press.",
        "correction": "Square your hips and shoulders forward and reduce the load if rotation occurs."
      },
      {
        "fault": "Pressing on an upward or downward angle.",
        "correction": "Ensure the pulley is at sternum height and press directly forward in a horizontal line."
      },
      {
        "fault": "Rushing through reps without pausing at full extension.",
        "correction": "Hold lockout for at least one second where the lever arm and anti-rotational challenge are highest."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid using excessive loads that force the lumbar spine into twisting under tension."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      },
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Cable Pallof Press",
  "previous_ids": [
    "oec:pallof-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Pallof Press",
        "url": "https://wger.de/en/exercise/1194/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "prevail90"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:plank-reach"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "chest",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A standing anti-rotation core exercise where a cable handle is pressed directly forward from the chest, challenging the trunk to resist rotational forces."
}