Suspended Fallout

A intermediate strength exercise for the abs, done with a other equipment.

Main muscles: Abs
Also works: Chest, Lower back and Shoulders
Equipment: Other equipment
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Suspended Fallout

Adjust the straps so the handles are at an appropriate height, below waist level.
Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
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.
Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
Pause during the peak contraction, and then return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Suspended Fallout

Questions

What muscles does the Suspended Fallout work?

Mainly the abs, with the chest, lower back and shoulders helping.

Is the Suspended Fallout good for beginners?

It's rated intermediate. Beginners can build up to it with Knee/Hip Raise On Parallel Bars first.

What can I do instead of the Suspended Fallout?

Good alternatives that train the abs: Weighted Sit-Ups - With Bands, Ab Roller, Knee/Hip Raise On Parallel Bars or Plate Twist.

How many sets and reps of the Suspended Fallout should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).