Suspension Ab Roll Out
Standing TRX rollout — extreme anti-extension trunk work using suspension straps.
Level: Intermediate
Primary: Abs
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Boxing MMA
Target muscles
The rectus abdominis works against the lever as the body extends forward. The lats fire as anti-extension stabilizers. The deep core braces continuously. The shoulders and serratus anterior hold the position.
How to perform
Setup
Hold the suspension handles at waist height. Stand facing the anchor.
Execution
Slowly extend the arms overhead while leaning the body forward, stretching through the core. Pull the handles back toward the hips to return. Body stays rigid throughout.
Common mistakes
- Lower back sagging.
- Going too far for current strength.
- Letting the body slack.
- Cutting the range short.
- Holding the breath.
Progressions and regressions
Regress to plank holds. To progress, lengthen the lever (further back from the anchor).
Programming notes
Excellent anti-extension work. 3 sets of 8-12 reps, twice a week.
