What is the Suspension Trainer Fallout?

The Suspension Trainer Fallout is an anti-extension core stability exercise performed using a suspension trainer or TRX. It challenges the abdominals, lats and shoulders by forcing the athlete to resist the forward pull of gravity while extending the arms overhead. Because it develops strong trunk stability in a long-lever position, it is an excellent choice for functional athletes and HYROX competitors who want to reinforce postural control during running, sled work and overhead movements.

By adjusting your foot position, you can easily scale the fallout from beginner-friendly to elite level. This makes it an accessible but highly effective addition to the RB100 training system.

The Suspension Trainer Fallout shares similarities with the rollout patterns found in the ab-wheel, barbell rollouts and stability ball walkouts. Unlike those tools, the suspension trainer provides unique instability in the handles, which recruits a wider range of stabilisers and requires coordinated upper-body tension. If you already train exercises like the Plank or Landmine Anti-Rotation Press, the fallout will build the next level of core control.

Why the Fallout Works

The Suspension Trainer Fallout works because it increases the lever length of the torso while keeping the core braced. As the arms reach overhead, the abdominals and lats must contract isometrically to prevent the spine from extending. This trains the body to maintain a strong and neutral position under load, which is essential for overhead pressing, sprinting efficiency and heavy carry variations.

External reference example:
https://www.acefitness.org/resources/everyone/blog/6658/6-moves-to-make-you-stronger-with-a-suspension-trainer/

Many athletes notice immediate improvements in trunk stiffness and shoulder stability after adding fallouts to their accessory work. For HYROX preparation, this has clear benefits in movements that require integrated strength such as the Sled Push, Sled Pull, running posture and even Wall Balls, where torso alignment helps maintain accuracy and efficiency.

How to Perform the Suspension Trainer Fallout

Start by setting your suspension trainer to a medium length. Standing tall, hold the handles with the arms extended and slowly walk your feet backwards until the straps are taut. From here, lean forward while keeping the body in a straight line. As the arms move overhead, your core must brace strongly to resist extension. Your goal is to reach your maximum stable range without losing control or letting the lower back arch.

To return, squeeze the lats and pull the hands back down toward your chest while maintaining full-body tension. The movement should feel smooth and controlled rather than rushed.

Muscles Worked

Primary: Abdominals and lats
These muscles maintain the anti-extension position and control both the eccentric and concentric phases.

Secondary: Deltoids, spinal erectors, glutes
These stabilise the body during forward lean and support the overhead position.

When to Use This Exercise

Use the Suspension Trainer Fallout as part of your warm-up, core development work or accessory block. It pairs well with overhead pressing, carries, running technique work and landmine patterns. If you maintain consistent technique, this exercise provides a strong return on investment for posture, bracing and full-body coordination. It is also an excellent addition to hybrid or conditioning sessions supported by resources such as MuscleWiki, Functionalyoga.uk and RB100 strength articles.