My Favorite Move - Side Lunge Pallof Press

 

My Favorite Move this month is the Side Lunge Pallof Press! This exercise is excellent for evening out core strength and stability for increased cutting power and lower risk of injury. Ultimate players' bodies (by and large) function asymmetrically due to heavy throwing/lunging repetitions on one side - most players end up having a "favorite leg" to cut off of due to the imbalance. If you want to be able to use both sides of your body equally, you need to do exercises like this to even yourself out!

Cues to remember:

* Relax your shoulders! Extra tension and engagement in your shoulders can "steal" the work from your core and end up placing more strain on already taxed musculature.

* Keep your trunk vertical! It's easy to lean outward to help stabilize the movement, or to let the tension on the band/cable pull you inward - both will put strain on your back and keep the core from engaging properly!


Check out some of our other awesome core work on RenFitness Virtual! For a complete plan created from the ground up with ultimate performance in mind, check out The Ultimate Athlete Project!

Want to learn more about the most effective off-season training for Ultimate?

We've talked before in our blog about programs that aren't specific to Ultimate, and why they won't give you the best result.  Join our mailing list and we'll teach you a few workouts that demonstrate best practice for off-season training for Ultimate!

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