Suspended Abdominal Fallout

Muscles worked

Setup

1. Adjust the suspension straps to mid-length and stand facing away from the anchor point.
2. Grasp the handles with an overhand grip and extend your arms straight out in front of your chest.
3. Lean forward into a plank position with your feet hip-width apart and your weight on the balls of your feet.
4. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Inhale and slowly lean forward, allowing your arms to travel upward and overhead while keeping your body rigid.
2. Lower yourself until your arms are aligned with your ears or until you feel your lower back begin to arch.
3. Exhale and press down into the handles, using your core and lats to pull your body back to the starting vertical plank.
4. Maintain a slow, controlled tempo, taking 3 seconds to fall forward and 1-2 seconds to return.

Form checklist

• Maintain a posterior pelvic tilt (tuck your tailbone) to protect the lower back.
• Keep your elbows locked or slightly soft; do not allow them to bend into a press.
• Ensure your hips move at the same rate as your shoulders; do not leave your butt behind.
• Stop the range of motion immediately if you feel any strain or 'pinching' in the lumbar spine.

Pro tips

• Think about pulling the handles 'down' toward your toes rather than just pulling yourself back to maximize lat and serratus engagement.
• Squeeze the handles as hard as possible to increase irradiation and shoulder stability throughout the movement.

Make it harder

• Lengthen the straps and move your feet further back toward the anchor point to increase the horizontal lever and difficulty.
• Perform the fallout with a narrow foot stance or on a single leg to add an intense anti-rotational challenge for the obliques.

Frequently asked

What muscles does the suspended abdominal fallout work?

The suspended abdominal fallout primarily targets the abs, lats, obliques, and pectorals, and also works the erector spinae as secondary muscles.

What equipment do you need for the suspended abdominal fallout?

The suspended abdominal fallout uses suspension trainer.

Is the suspended abdominal fallout good for beginners?

The suspended abdominal fallout is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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