Скачать или смотреть Single-Leg Overhead Pallof Press (Runner Anti-Extension)

Purpose:
To strengthen the anterior core chain while resisting lumbar extension and rib flare. This exercise challenges the abdominals, hip flexors, and pecs while training single-leg stability and postural control relevant to running.

Set-Up
Attach a band or cable at approximately shoulder to head height.
Stand with your back facing the anchor point.
Hold the band or cable with both hands stacked (one palm on top of the other).
Balance on one leg with a slight bend in the standing knee.
Lift other leg off ground bending at hip and knee.
The band should rest lightly on one shoulder in the starting position.
Establish posture before moving:

Perform abdominal stabilization:
Sink the ribs toward the front of the hips
Gently flatten the lower back
Maintain a long neutral spine
Chin gently tucked and neck long.

Movement
Begin with the band resting on one shoulder.
Press the band straight overhead until your arms are extended.
Hold the overhead position for 3–5 seconds.
During the hold:
Resist being pulled backward toward the anchor.
Prevent lumbar extension or rib flare.
Keep pelvis, ribs, and spine stacked.
Lower the band and bring it to the opposite shoulder.
Repeat the overhead press from that side.
Alternate shoulders while maintaining balance on the standing leg.

Key Focus:
Maintain abdominal stabilization throughout.
Do not arch the lower back.
Avoid rib flare.
Keep the chin tucked and neck long.
Maintain balance and control on the standing leg.
Expect a strong anti-extension and anti-rotation challenge.

Dosage
8–12 presses per side
Hold each rep 3–5 seconds
2–3 sets per leg
Switch legs and repeat.
If difficulty balancing on one leg it's fine to use opposite leg as a gentle kickstand.