Suspended Fallout
Trains the Abs.
- Equipment
- A suspension trainer
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Set the handles of a suspension trainer to hang around waist height and face away from the anchor.
- Take a handle in each hand with the arms straight and lean forward slightly so the straps are taut.
- Brace the stomach and squeeze the glutes to keep the body in one line from head to heels.
- Let the arms travel forward and up over the head, allowing the body to fall forward as the straps support the hands.
- Go as far as you can while keeping the lower back from arching and the hips from sagging.
- Pull the arms back down to the starting position, keeping the body straight, and repeat.
Common mistakes
- Arching the lower back at the end. The stomach stays braced and the ribs stay down as the arms go forward; if the back arches, the range is too long.
- Bending at the hips. The body falls forward as one piece; if the hips fold, it has become a pike rather than a fallout.
- Bending the elbows to make it easier. The arms are straight from start to finish; bending them shortens the lever and hides the work.
- Standing too upright. A more vertical body is easier, and a more horizontal one is harder; walk the feet back to find a lean the trunk can hold.