Suspended Abdominal Fallout

준비 자세

1. 01Set suspension straps to mid-length and face away from the anchor.
2. 02Grip the handles with straight arms at shoulder height.
3. 03Walk the feet back until the body is in an inclined plank.
4. 04Tuck the pelvis slightly and brace before moving.

수행

1. 01Let the arms travel up and forward overhead as the body falls out.
2. 02Keep the trunk rigid as the body lengthens into one line.
3. 03Stop at the deepest angle you can hold without the back arching.
4. 04Pull the arms back down to shoulder height to return to the plank.

체크포인트

• -Hips and shoulders move together as one rigid unit.
• -The lower back stays neutral at the longest position.
• -Elbows stay straight; the return is driven by lats and abs.
• -Foot position sets the difficulty and stays fixed during the set.

흔한 실수

• -Letting the hips sag as the arms go overhead.
• -Bending the elbows and turning it into a triceps extension.
• -Walking too far under the anchor and getting no training effect.
• -Rushing the fallout and bouncing out of the bottom.