Suspended Abdominal Fallout
Challenge your core with the Suspended Abdominal Fallout! Build serious strength with this advanced, suspended bodyweight exercise.
The Suspended Abdominal Fallout is a compound exercise that mainly works the core, with help from the back and traps. You'll need: suspension trainer.
Required Equipment
Suspended Abdominal Fallout Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Suspended Abdominal Fallout Variations and Alternatives
How to do the Suspended Abdominal Fallout
Begin by securing the suspension trainer to a high anchor point. Adjust the straps so the handles are about waist height when standing.
Stand facing away from the anchor point with feet shoulder-width apart.
Grab the handles with your palms facing each other and arms fully extended at shoulder height.
Lean your body forward into an inclined plank position with your weight on your toes and tension in the straps. Keep your body straight and core braced.
Slowly extend your arms overhead and out in front of you. Your body should form a straight line from your heels to your hands, which are now extended overhead.
Make sure to keep your core tight and prevent your back from arching as you extend your arms. This is the 'fallout' portion of the exercise.
Use your core muscles to pull the handles back towards the starting position, directly above your shoulders.
Repeat the motion for the desired number of reps or duration, maintaining good form throughout.
Tip: It’s important to adjust the difficulty based on the angle of your body. The closer you are to horizontal, the more challenging the exercise becomes. Always engage your core and move with controlled motions to maximize effectiveness and minimize the risk of injury.
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Suspended Abdominal Fallout FAQs
What muscles does the Suspended Abdominal Fallout work?
The Suspended Abdominal Fallout mainly works the core, with help from the back and traps. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Suspended Abdominal Fallout?
Suspension trainer.
Is the Suspended Abdominal Fallout a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Suspended Abdominal Fallout variations and alternatives?
Similar exercises include the Ring Standing Roll-Out, Suspended Extended Plank, TRX Reverse Ab Roll-Out and TRX Kneeling Ab Roll-Out.
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