Ring Abdominal Fallout

Muscles worked

Setup

1. Adjust the rings to approximately knee height and stand facing away from the anchor point.
2. Grip the rings firmly with an overhand grip, palms facing down.
3. Lean forward into a plank position with your arms straight and directly under your shoulders.
4. Position your feet at a width that allows for stability, keeping your body in a straight line from head to heels.

How to do it

1. Inhale and slowly reach your arms forward and overhead, allowing your body to pivot forward while maintaining a rigid torso.
2. Lower yourself until your arms are fully extended overhead or just before you feel your lower back begin to arch.
3. Exhale and pull the rings back down toward your hips using your core and lats to return to the starting position.
4. Maintain a controlled 3-0-1-0 tempo, focusing on a slow eccentric (lowering) phase.

Form checklist

• Maintain a slight posterior pelvic tilt (hollow body position) to protect the lumbar spine.
• Keep your elbows locked or slightly soft; do not allow them to bend into a push-up motion.
• Ensure your hips move in perfect sync with your shoulders; do not leave your hips behind.
• Keep the rings shoulder-width apart and avoid letting them flare out to the sides.

Pro tips

• Squeeze your glutes as hard as possible throughout the movement to lock your pelvis in place.
• Think about 'pushing' the rings away from your body at the bottom of the rep to maximize serratus anterior engagement.

Make it harder

• Lower the rings closer to the floor to increase the horizontal lever and the demand on the core.
• Add a 2-3 second pause at the point of maximum extension to increase time under tension.

Frequently asked

What muscles does the ring abdominal fallout work?

The ring abdominal fallout primarily targets the abs, lats, obliques, and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the ring abdominal fallout?

The ring abdominal fallout uses suspension trainer.

Is the ring abdominal fallout good for beginners?

The ring abdominal fallout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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