How to Do the Pallof Press | Strengthen Core and Prevent Back Injury 

This video breaks down one of the best core exercises for training anti-rotation spinal stability.
Time stamps (jump to a specific section of the video):
0:00 Intro to the Pallof Press
0:28 Purpose of the Pallof Press
1:56 Technique of the Pallof Press
3:53 Easier Modifications
4:23 Harder Modifications
5:32 How to Progress the Pallof Press
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Sources to support claims in video:
Lumbar twisting can increase risk of injury to lumbar spinal joints:
Marshall, L. W., & McGill, S. M. (2010). The role of axial torque in disc herniation. Clinical Biomechanics, 25(1), 6-9.
Magerl, F., Aebi, M., Gertzbein, S. D., Harms, J., & Nazarian, S. (1994). A comprehensive classification of thoracic and lumbar injuries. European Spine Journal, 3(4), 184-201.
Lumbar twisting coupled with flexion can increase risk of injury to lumbar spinal joints:
Pearcy, M. J., & Hindle, R. J. (1991). Axial rotation of lumbar intervertebral joints in forward flexion. Proceedings of the Institution of Mechanical Engineers, Part H: Journal of Engineering in Medicine, 205(4), 205-209.
Repetitive lumbar spinal twisting can alter lumbar spinal joint shape:
Fujiwara, A., An, H. S., Lim, T. H., & Haughton, V. M. (2001). Morphologic changes in the lumbar intervertebral foramen due to flexion-extension, lateral bending, and axial rotation: an in vitro anatomic and biomechanical study. Spine, 26(8), 876-882.
Negative impact of excessive repetitive lumbar spinal rotation:
spinehealth.org/breaking-down...
Image of Single Vertebral Joint (at 1 minute and 4 seconds) - Anatomy & Physiology, Connexions Web site. cnx.org/content/col11496/1.6/, Jun 19, 2013., CC BY 3.0, commons.wikimedia.org/w/index...
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