Ab Fallout

Advanced anti-extension challenge — extends arms overhead from plank to create extreme demands on core stability and control

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⚡ Quick Reference

Aspect	Details
Pattern	Core (Anti-Extension)
Primary Muscles	Abs
Secondary Muscles	Obliques, Lower Back
Equipment	None (bodyweight)
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Perfect plank — hands under shoulders
2. Body line: Straight from head to heels
3. Hands: Flat on floor (or on sliders for easier movement)
4. Feet: Together or slightly apart for stability
5. Core: Maximally braced
6. Head: Neutral, looking at floor

Surface Options

Surface	Difficulty	Notes
Smooth floor	Hardest	Hands slide on smooth surface
Sliders/towels	Moderate	Reduces friction
From knees	Easiest	Regression option

Setup Cue

"Perfect plank first — then you'll slide forward into danger zone"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Stable plank position, ready to extend

1. Perfect plank — body straight, core braced
2. Hands flat on floor under shoulders
3. Weight distributed through hands and toes
4. Core engaged maximally
5. Mentally preparing for the slide forward

Feel: Full-body tension, abs engaged hard

⬆️ Extending Forward

What's happening: Sliding hands forward overhead

1. Begin sliding hands forward along floor
2. Arms extend overhead as body lowers
3. Hips stay locked — no sagging allowed
4. Core fights against extension forces
5. Extend only as far as you can control
6. Typical range: 6-18 inches forward

Tempo: 2-3 seconds to extend

Feel: Massive anti-extension demand, abs working extremely hard to prevent back arching

CRITICAL: Stop before your hips sag or lower back arches.

⏸️ Extended Position

What's happening: Arms overhead, maximum anti-extension challenge

1. Arms extended forward/overhead
2. Body still in straight line (no sagging)
3. Core maximally engaged
4. Brief pause (1 second)
5. Fighting to maintain position

Feel: Abs working at maximum capacity to prevent collapse

Common error here: Lower back arching — if this happens, you went too far.

⬇️ Pulling Back

What's happening: Returning to plank position

1. Pull hands back toward starting position
2. Use core and lats to control the pull
3. Maintain rigid body line throughout
4. Return to perfect plank
5. Reset for next rep

Tempo: 1-2 seconds to pull back

Feel: Abs and lats pulling you back, controlled motion

Key Cues

Primary Cues

• "Hips locked, don't sag" — maintain perfect body line
• "Only go as far as you can control" — quality over range
• "Pull back with your core" — active return
• "Breathe out on the way back" — exhale during the hardest part

Range Progression

Level	Extension Distance	When to Use
Beginner	6-8 inches	Learning the movement
Intermediate	10-14 inches	Standard difficulty
Advanced	16-24 inches	Maximum challenge

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Prevents spine extension — fights gravity as arms extend	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Obliques	Prevents rotation, maintains stability	███████░░░ 70%
Lower Back (Erector Spinae)	Maintains neutral spine with abs	███████░░░ 65%

Stabilizers

Muscle	Role
Lats	Pull arms back to starting position
Shoulders (Deltoids)	Stabilize shoulder position
Hip Flexors	Prevent hips from sagging

Unique Benefit

Ab Fallout creates pure anti-extension demands — as your arms extend forward, gravity tries to hyperextend your spine. Your core must resist with maximum force, making this one of the most effective anti-extension exercises.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back arches	Spinal injury risk, defeats purpose	Shorten range, brace harder
Going too far	Cannot maintain position	Form breaks, injury risk	Only extend as far as you can control
Hips hiking up	Butt rises	Makes it easier, less effective	Keep hips level with body
Rushing the movement	Fast, uncontrolled slides	Momentum takes over	Slow, deliberate tempo
Shoulders shrugging	Shoulders to ears	Neck tension, less core work	Keep shoulders packed down

Most Common Error

Lower back sagging/arching — this is the red line. If your lower back arches at all, you've gone too far. Shorten the range immediately.

Self-Check Checklist

• Body stays in straight line throughout
• No lower back arching at any point
• Controlled slide both directions
• Breathing steadily
• Can pull back to start with control

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Kneeling Fallouts	Knees on ground instead of feet	Building toward full version
Wall Slides	Standing, sliding hands up wall	Complete beginner
Short Range	Extend only 6-8 inches	Learning movement

Standard

Variation	How	Emphasis
Standard Fallout	10-14 inch extension	Balanced challenge
Slider Fallouts	Use furniture sliders	Smoother motion
Pause at Bottom	2-3 second hold extended	Increased time under tension

Harder (Progressions)

Variation	How	When to Use
Full Extension	Maximum controllable range	Elite level
Weighted Vest	Add external load	Need more resistance
Single Arm	One arm at a time	Unilateral challenge

By Equipment

Equipment	Description	Benefit
Bare Floor	Hands on smooth floor	Hardest — most friction
Sliders	Furniture sliders under hands	Easier slide, focus on control
Towels	Small towels under hands	Moderate friction

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	5-8	90-120s	Maximum range
Hypertrophy	3-4	8-12	60-90s	Moderate range, slow tempo
Endurance	2-3	12-20	45-60s	Shorter range, more reps

Workout Placement

Program Type	Placement	Rationale
Core workout	Primary exercise	Main anti-extension work
Full body	Core finisher	End of workout
Upper body	Supplementary	After pressing work

Progression Scheme

How to Progress

Start with 6-8 inch extension. When you can do 3 sets of 10 reps with perfect form, gradually increase extension range by 1-2 inches.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Plank	Master this first
Wall Slides	Complete beginner
Kneeling Fallouts	Building toward full version

Progressions (Harder)

Exercise	When Ready
Full Extension Fallouts	Standard range is easy
Weighted Fallouts	Want more resistance
Single Arm Fallouts	Elite level challenge

Alternatives

Alternative	When to Use
Ab Wheel Rollout	Similar movement with wheel
Plank	Static anti-extension
Body Saw	Anti-extension with movement

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	High extension forces	Start with wall slides or kneeling
Shoulder issues	Overhead position strain	Shorter range, check with doctor
Weak core	Cannot control position	Master plank for 60s+ first

Stop Immediately If

• Any lower back pain or arching
• Sharp shoulder pain
• Cannot maintain body position
• Hips sag at all

Safety Tips

• Master regular plank (60s+) before attempting
• Start with very short range (6 inches max)
• Use sliders or towels initially for easier movement
• Never sacrifice form for range
• Progress slowly — add 1-2 inches per week max

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Anti-extension stabilization	Neutral maintenance	🔴 High
Shoulder	Flexion, stabilization	~120-180° flexion	🟡 Moderate
Hip	Maintains extension	Neutral hold	🟢 Low

Spinal Safety

This exercise creates huge anti-extension demands. If you cannot maintain neutral spine, you're going too far. Safety first, range second.

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❓ Common Questions

How is this different from ab wheel rollouts?

Very similar concept — both are anti-extension exercises. Ab fallouts use your bodyweight on the floor while ab wheel uses a wheel. Fallouts may be slightly easier to control for beginners.

How far should I extend?

Only as far as you can maintain perfect form. For most people starting out, 6-10 inches is plenty. Never sacrifice form for range.

My lower back hurts during this. What's wrong?

You're going too far and your lower back is arching. Shorten the range dramatically or regress to kneeling fallouts. Master the shorter range first.

Should I use sliders or bare hands?

Sliders are easier and let you focus on form. Once you master the movement with sliders, try bare hands on a smooth floor for extra challenge.

Can I do this every day?

You could, but your core needs recovery. 2-3x per week is typically sufficient for this advanced exercise.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• ExRx.net — Tier C

Programming:

• Back Mechanic (Stuart McGill) — Tier A
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User wants advanced anti-extension core work
• User has mastered planks (60s+ hold)
• User wants ab wheel alternative without equipment
• User needs anti-extension strength for sports

Who should NOT do this exercise:

• Acute lower back injury → Wait for recovery
• Cannot hold 60s plank → Build base first
• History of back hyperextension injuries → Be very cautious

Key coaching cues to emphasize:

1. "Only go as far as you can control — range doesn't matter"
2. "If your hips sag even slightly, you went too far"
3. "Pull back with your core, not just your arms"

Common issues to watch for in user feedback:

• "My lower back hurts" → Going too far, shorten range immediately
• "I can't pull back to start" → Range is too long, reduce extension
• "This feels easy" → Likely not going far enough or form is compromised

Programming guidance:

• For intermediates: 3 sets of 6-8 reps, 8-10 inch range
• For advanced: 3-4 sets of 8-12 reps, 12-16 inch range
• Progress when: Can do 10+ reps with perfect form at current range

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Last updated: December 2024