Suspended Fallout

How to do the Suspended Fallout

1. Adjust the straps so the handles are at an appropriate height, below waist level.
2. Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
3. Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head.
4. Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
5. Pause during the peak contraction, and then return to the starting position.

Muscles worked

Role	Muscles
Primary	abs
Secondary	chest, lower back, shoulders
Equipment	other equipment
Difficulty	intermediate
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight Flat Bench Lying Leg Raise Bodyweight

Easier than the Suspended Fallout

Same movement pattern, lower entry difficulty — work up from here.

Pallof Press beginner · Cable Machine Barbell Side Bend beginner · Barbell Landmine 180's beginner · Barbell

Harder than the Suspended Fallout

Hanging Pike expert · Bodyweight Hanging Leg Raise expert · Bodyweight Bent Press expert · Kettlebell

Superset the Suspended Fallout with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back

Common questions

What muscles does the Suspended Fallout work?

The Suspended Fallout primarily works the abs, with the chest, lower back, and shoulders as secondary movers. Pallof Press, Barbell Side Bend, and Barbell Ab Rollout train the same muscle, across 9 equipment types.

What equipment do you need for the Suspended Fallout?

The Right Equipment. Without the right equipment, Alternate Heel Touchers, Crunch - Hands Overhead, and Crunch - Legs On Exercise Ball train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Suspended Fallout suitable for beginners?

It is rated intermediate. Start with Pallof Press, Barbell Side Bend, and Landmine 180's and work up.

Where should the Suspended Fallout go in a workout?

Late — the Suspended Fallout is isolation work, so it follows your compounds. Supersetting it with Hyperextensions (Back Extensions) and Barbell Deadlift cuts session time without extra rest.

Similar exercises

Pallof Press Cable Machine Barbell Side Bend Barbell Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Bent Press Kettlebell Landmine 180's Barbell