TRX Fallout
The TRX Fallout is a suspension trainer exercise that challenges core stability and anti-extension strength by mimicking the movement of an ab wheel rollout. It requires you to maintain a rigid plank position while extending your arms overhead, heavily engaging the abdominals and lats.
Since this is a bodyweight lever exercise, your current body weight and daily recovery status significantly impact the actual intensity. The AI analyzes your biometrics (like HRV and sleep scores) to determine if your central nervous system is ready for this high-tension stability work, reducing the risk of lower back strain. By tracking your RPE and consistency over time, the app can recommend specific foot placement adjustments to ensure you are achieving progressive overload without compromising your form.
Form Cues
- Squeeze your glutes and brace your abs before starting the movement
- Maintain a perfectly straight line from your ears to your heels
- Keep your arms straight and elbows locked throughout the entire rep
- Exhale forcibly as you press down into the handles to return to the start
- Keep tension on the TRX straps at all times
- Don't allow your lower back to arch or sway towards the floor
- Don't bend your elbows to pull yourself back to the starting position
- Don't let your hips piked backward before your hands return
- Don't shrug your shoulders up towards your ears
- Don't let the straps go slack at the top of the movement
Common Mistakes
- Hyperextending the lumbar spine
- Bending arms to initiate the return
- Leading the return with the hips
- Standing too far forward (insufficient load)
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the rectus abdominis and deep core stabilizers by forcing them to resist spinal extension as the lever arm lengthens. Secondary emphasis is placed on the latissimus dorsi and the long head of the triceps, which must work eccentrically to control the descent and concentrically to pull the arms back down.
Primary
Secondary
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