Human Flag

How To

The human flag is one of the most sought-after calisthenics moves where you hold your body parallel to the ground by balancing on your arms. Your legs should be straight and locked out, with toes pointed back towards your head, while the upper arm pulls hard and the lower arm pushes. The human flag is a unique calisthenics skill since it constitutes both pushing and pulling motion at the same time.

Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.

Prerequisites to Start Human Flag Training A. Single arm hang for 30 seconds B. 10 pullups for 4 sets C. Side plank 45 seconds

The human flag is typically performed by grasping a vertical pole, with the top hand in an overhand grip and the bottom in an underhand grip facing the opposite direction. (The bottom arm will be positioned so that the elbow faces downward.)

While the human flag is considered to be a full body exercise, the main muscles involved are the delts, lats, and obliques.

Much of the burden appears to rest on the bottom arm, but typically people are stronger with their dominant arm on top. This is due in part to the tremendous gripping requirements of the top arm, as well as the extreme lateral chain involvement of the top half of the body.

Tips

Tip 1

The human flag is often thought of as a feat of core strength. Yes, core strength is important but the starting point is shoulder stability and strength to create a solid foundation to hang from.

Hand position is vital

The space you put between them is up to you but the arms must form a 90 degree angle when in the flag position. The top hand should be placed around six inches above the head. You will know where to place the bottom hand that is most comfortable for you after a few tries.