Suspension Fallout: How-to, Tips & More
The Suspension Fallout is a intermediate compound exercise for your abs. You do it with suspension trainer. It is a good fit when your goal is both strength and muscle growth.
Besides the abs, it also works your shoulders and lats, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Shoulders
Secondary
Lats
Secondary
How to do the Suspension Fallout
- Face away from the anchor holding the handles at waist height.
- Lean forward and let your arms rise overhead.
- Keep your body straight and core tight.
- Pull the handles back down to return.
Suspension Fallout tips
- Step your feet back to make it harder.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Compound
Suspension Fallout alternatives
More abs exercises
Band Kneeling Crunch
Resistance band
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Crunch
Bodyweight
Frequently asked questions
What muscles does the Suspension Fallout work?
The Suspension Fallout mainly works your abs, with help from your shoulders and lats.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Fallout good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Suspension Fallout?
You need suspension trainer.
Add Suspension Fallout to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon