Suspended Fallout

An intermediate strength exercise for the abs, chest, back and shoulders.

Movement guide

Suspended Fallout

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusAbs · Chest · Back · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

3D demoBird dogBeginner · No equipment

Similar move, beginner grade.

This move

Suspended Fallout demonstrated on the 3D figure

3D demoSuspended FalloutIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Suspended knee tuck demonstrated on the 3D figure

3D demoSuspended knee tuckAdvanced · Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Adjust the straps so the handles are at an appropriate height, below waist level.
Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
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.
Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
Pause during the peak contraction, and then return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Chest, Back, Shoulders.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Suspension trainer fallout demonstrated on the 3D figure

3D demoSuspension trainer falloutIntermediate · An anchor point

Ab wheel rollout from the knees demonstrated on the 3D figure

3D demoAb wheel rollout from the kneesAdvanced · An ab wheel

Bird dog, one limb at a time demonstrated on the 3D figure

3D demoBird dog, one limb at a timeBeginner · No equipment

Dragon flag demonstrated on the 3D figure

3D demoDragon flagExpert · A bench or box

Front lever demonstrated on the 3D figure

3D demoFront leverExpert · Pull-up bar

Stability ball knee tuck demonstrated on the 3D figure

3D demoStability ball knee tuckAdvanced · Exercise ball

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Questions people ask

What muscles does the Suspended Fallout work?

Mainly the abs, with help from the chest, back and shoulders.

What equipment do I need for the Suspended Fallout?

Other / check instructions.

Is the Suspended Fallout good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bird dog.

What is an easier alternative to the Suspended Fallout?

Try the Bird dog. It works similar muscles at a lower grade.

How do I make the Suspended Fallout harder?

Progress to the Suspended knee tuck, or add load, range or slower lowering once your form is solid.