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Suspension Trainer Standing Fallout
Suspension trainer anti-extension exercise targeting the abs and shoulders to build core stability; commonly scaled by adjusting foot placement angle.
About Exercise
Equipment
Suspension Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
8/10Anterior Delts
Chest
7/10Mid Chest
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing away from the anchor point holding handles at waist height with arms straight and feet shoulder-width apart.
- Brace your core and slowly lean forward, extending arms overhead.
- Keep your body in a rigid straight line from head to heels.
- Pause when arms are fully extended and core is maximally challenged.
- Press down into the handles to return to the upright starting position.
Coaching Tips
Form Cues
- Ribs down
- Glutes squeezed
- Body like a plank
- Move from shoulders
Breathing
Inhale as you lean forward and extend; exhale forcefully as you return to standing.
Tempo
3-1-1
Range of Motion
From standing upright to full arm extension overhead without arching the lower back.
Safety
Safety Notes
- Stop immediately if you feel pain in the lower back
- Maintain tension on straps at all times
Spotting
Not recommended; adjust foot position to modify difficulty.
Common Mistakes
- Arching lower back
- Bending elbows
- Hips sagging
- Using momentum
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for balance
Build Up First
- Plank hold competency
- Basic TRX handling
Also known as
TRX Fallout, Suspension Fallout, Standing Fallout, TRX Ab Rollout
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