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.
How to program the Suspended Fallout
Sets and reps
As an isolation movement, the Suspended Fallout is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Suspended Fallout is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Suspended Fallout into a plan
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Frequently asked questions
What muscles does the Suspended Fallout work?
The Suspended Fallout primarily targets the Abdominals. It also recruits the Chest, Lower Back, Shoulders as supporting muscles.
What equipment do I need for the Suspended Fallout?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Suspended Fallout should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
