Thanks to Preston for the Demo

A few weeks ago I was working with a young dancer I train. I was having her do some band resisted Palloff presses, you know nothing too exciting. While during her rest break she started moving around while holding the band in her hand and pulling it out different ways, walking with it, etc. It got me thinking and the result – The McKenna Step was born. Plus I told her I would give her some credit for the idea hence the name.

What is it?

The McKenna Step is just a variant of the Palloff press. It trains core stability from an anti rotation standpoint. Another great benefit is the resistance is easily variable from client to client, not only by band tension, but also by how far they can stretch the band while maintaining ideal body positioning.

Key Points

1. Start with a band lighter than you think here. We aren’t trying to be the band resistance badass here…

2. Hold one end of the band with the hand closest to the anchor point grasping the band first, with the other hand overlapping.

3. Extend the arms straight out in front of the body with the elbows locked. Take an athletic stance with the feet straight ahead and knees out and in line with the feet.

4. Step 8-12 inches with the foot farthest from the anchor point, then step the same distance with your other foot.

5. Focus on maintaining a tight core, moving in a controlled manner and keeping the feet and knees in a straight line.

6. Step out far enough that the resistance is challenging, but stop before it alters your body positioning. Repeat 3-4 times before switching to the other side. Three to four sets and you’ll be good to go.

A Couple of Notes

A lot of my clients complain that the Palloff press is boring. Adding some movement – even as simple as a few steps, makes this a much more “enjoyable” exercise without losing any of the benefit.

I find it’s easier to get people to understand this movement over the traditional Palloff press. I can’t really explain this, but they seem to “get it” a lot quicker.

Any Questions? Comments? Give this a try and let me know what you think.