Suspended Fallout

Also called trx fallout, suspension fallout and trx rollout.

Works

Abs, plus chest, lower back and shoulders

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Adjust the straps so the handles are at an appropriate height, below waist level.

1. Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
2. 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.
3. Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
4. Pause during the peak contraction, and then return to the starting position.

Cues

• Lean in, body in a straight line.
• Arms straight, reach overhead.
• Go only as far as you control.
• Pull back with the abs.

Common mistakes

• Hips sagging.
• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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