The 1/2 kneeling palov press out is something I put in our girls strength and conditioning programs a ton because it’s a great “bang for your buck” exercise. When done properly it can help promote anterior hip mobility, a proper core position, and address the commonly overlooked rotary stability component to the core. After giving an explanation of how to perform it and also it’s purpose, I like to work them in as a pre-hab station, or as a superset during strength or core circuits. It’s funny sometimes to see how much really strong gymnasts struggle with what looks like a simple exercise.
The gymnast should be cued to
- Assume an even squared up 1/2 kneeling position and hold the theraband/tube at chest level coming directly from the side of them
- Pull the stomach into neutral or slightly hollowed position, while squeeze the glute of the leg that is down.
- They should feel a hip stretch and have no lower back arch
- Maintain position, while slowly pushing the band out for a 2 count and bringing it back in for a 2 count (while not holding their breath)
- Repeat on the other side
- reinforce anterior hip mobility, as many gymnasts become restricted in the hip flexor area
- promote glute activation (both posterior and latearlly on modified single leg) as many gymnasts become weak/inhibited here for the reason above
- Help the gymnast find and use a neutral braced core position, as many default to over extension for false stability
- Challenge the gymnasts rotary stability, as it is often overlooked or the gymnast has huge asymmetries between right and left
- Work on a regressed or broken down stability/low threshold movement as many gymnasts dominate high force contraction/high threshold compensations
I find that this drill is often really challenging for my gymnasts to do. you can use different length/tensions of bands for different age or strength groups. You can also add the reactive “tapping” version of this with a PVC that I love to do as well.
Just as a side note, I’m adding the “Gym Quick Tips” series for when I want to put out a fast, easy to read post that can directly be used in training. This helps for readers to get something useful and easy to digest, while also taking some content load off writing (takes more time than you would think). Let me know if you like this and I’ll do more of it. Take care,
Contributed by Dr. Dave Tilley