Suspended Fallout

Suspended Fallout is a strength – suspension-supported anti-extension exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Pectoralis major, Erector spinae, Deltoid
Exercise type: Strength – suspension-supported anti-extension

Exercise technique

Straps
Set the handles below waist height at equal lengths.
Grip
Stand holding the handles and establish a forward-leaning push-up line.
Prepare
Squeeze your glutes and draw your ribs down.
Extend
Keep your arms long as you raise the handles in front of your head.
Body
Lower your torso as one straight unit while the shoulder angle changes.
Limit
Pause before your lower back sags.
Return
Bring your shoulders down and return without losing your body line.

Key technique points

Test the suspension anchor first.
Plant your feet on a nonslip surface.
Start with a small reach.
Keep your elbow angle fixed.
Do not leave your hips behind.
Exhale on the return.

Common mistakes

Sagging the lower back

Do not lose abdominal support as the arms rise.

Folding at the hips

Do not make the return easier by breaking your body line.

Bending the elbows

Do not pull the straps toward you with your arms.

Starting too horizontal

Do not use a long lever you cannot control.

Slackening the straps

Do not suddenly release anchor tension on the return.

Forcing shoulder range

Do not enter an uncomfortable overhead range under load.

Frequently asked questions