Suspended Fallout
How to do the Suspended Fallout with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Chest, Lower Back, Shoulders
Other
How to do the Suspended Fallout
- 1
Adjust the straps so the handles are at an appropriate height, below waist level.
- 2
Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
- 3
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.
- 4
Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
- 5
Pause during the peak contraction, and then return to the starting position.
Log it, see it on your body.
Every Suspended Fallout set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.