Quick Answer
Suspension Fallout is a intermediate strength exercise that targets your abdominals and core. It uses a suspension. Adjust straps low.
Video Tutorial
How to Perform the Suspension Fallout
- 1
Adjust straps low.
- 2
Stand facing away anchor, hold handles.
- 3
Lean forward into straps, incline push-up start.
- 4
Arms extended front.
- 5
Keeping arms straight, lean further forward.
- 6
Allow shoulders extend, arms move overhead.
- 7
Lower body towards ground.
- 8
Maintain straight body, core tight.
- 9
Pause.
- 10
Reverse motion pulling back.
- 11
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Suspension Fallout isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
High to Low Cable Woodchop
Abdominals, Obliques, Core • Cable
180s
Obliques, Abdominals, Core • Barbell
Low to High Cable Woodchop
Abdominals, Obliques, Core • Cable
Figure 8
Abdominals, Obliques, Core • Kettlebells
Pass Between Legs Figure 8
Abdominals, Core • Kettlebells
Pallof Press With Rotation
Abdominals, Obliques, Core • Cable
Frequently Asked Questions
What muscles does the Suspension Fallout work?
The Suspension Fallout primarily works your abdominals and core. Secondary muscles include the chest, lower back, shoulders and lats.
What equipment do I need for the Suspension Fallout?
The Suspension Fallout needs a suspension. You can perform it at home or at the gym as long as you have what's listed.
Is the Suspension Fallout suitable for beginners?
The Suspension Fallout is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Suspension Fallout should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Suspension Fallout every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.