Suspension Trainer Fallout for BJJ
The suspension trainer fallout replicates the ab wheel motion using a TRX or similar system. Extending the arms forward while maintaining core rigidity creates intense anti-extension demand. The instability of the straps adds a shoulder stability component not present in the ab wheel version.
✓ Step-by-Step Instructions
- 1 Hold suspension trainer handles at chest height.
- 2 Lean forward with arms extended.
- 3 Maintain a rigid plank position.
- 4 Slowly extend your arms overhead, letting body angle decrease.
- 5 Go as far as you can while maintaining core tension.
- 6 Pull back to the starting position using your core.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds anti-extension core strength with added shoulder instability that mimics the unpredictable forces of grappling. The extended position trains the core to resist being stretched out during guard passes.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips sagging during the extension
- ⚠ Bending at the hips instead of extending
- ⚠ Not controlling the return
- ⚠ Using too steep an angle to start
🔄 Variations
- → Single-arm fallout
- → Kneeling fallout
- → Fallout to pike
- → Slow eccentric fallout
Track Your Suspension Trainer Fallout Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Suspension Trainer Fallout help my BJJ game? ▼
Builds anti-extension core strength with added shoulder instability that mimics the unpredictable forces of grappling. The extended position trains the core to resist being stretched out during guard passes.
What equipment do I need for the Suspension Trainer Fallout? ▼
You will need: suspension trainer. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Suspension Trainer Fallout? ▼
The Suspension Trainer Fallout is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.