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Abs

TRX Fallout

The TRX Fallout is a strength exercise with a TRX for your abs. Share of the load in the Zulta muscle model: upper abs 30%, lower abs 22% and obliques 14%.

Level: IntermediateEquipment: TRXMulti-joint (compound)

How to do it

  1. Set the suspension straps to about waist height and face away from the anchor, holding a handle in each hand.
  2. Walk the feet back so you lean forward in a straight line with arms straight in front of the chest.
  3. Brace the abs and let the arms rise overhead as the body falls forward.
  4. Stop when the arms are beside the head and the body is still straight.
  5. Press the handles down toward the hips to pull the body back up.

Tips

  • Step the feet further back to make it harder.
  • Keep the arms straight: the shoulders and abs do the work, not the elbows.

Common mistakes

  • Letting the hips sag as the arms go overhead.
  • Bending the elbows to shorten the lever.
  • Piking the hips back to return.

Muscles worked by the TRX Fallout

  • Upper abs Primary30%
  • Lower abs Primary22%
  • Obliques Secondary14%
  • Lats (upper) Secondary10%
  • Serratus anterior Minor6%
  • Triceps (long head) Minor4%
  • Front delts Stabilizer4%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%
  • Gluteus maximus Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.

TRX Fallout alternatives

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the TRX Fallout work?

Mainly the upper abs and lower abs. The obliques and lats (upper) assist.

Is the TRX Fallout good for beginners?

The TRX Fallout is rated intermediate. If you are new, learn the Stability Ball Rollout first and build up from there.

What is a good alternative to the TRX Fallout?

For example the Ab Wheel Rollout, Ab Wheel Rollout (Kneeling) and Barbell Rollout. They train mostly the same muscles, some with different equipment.

How do you make the TRX Fallout harder?

Add weight or reps, or move on to the Ab Wheel Standing Rollout and Stir the Pot.

Sources

  • Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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