Hanging human flag - Movement

Also known as: Upright flag, Flag support, Press hang, Low flag.


Difficulty	Intermediate
Velocity	Static
Symmetry	Unilateral
Athlete	Louis
Video length	26 s

Technique

Hang from a vertical object with a wide grip and let your body hang downward.
Your shoulders should almost be on a vertical line (close to the position they would be, in a full Human Flag).
Pull with the top arm and engage the scapula ( Shoulder depression); push with the bottom arm.
Abs should be tight; avoid arching the lower back.

Logging: Work each side for the time indicated.

Muscles

Strength

Primary

Back
Serratus anterior
Chest
Neck

Secondary

Shoulders
Obliques
Pelvis
Spine
Abs

Flexibility

Secondary

Obliques
Pelvis
Spine
Neck
Abs

Individual muscles

Lower trapezius
Serratus anterior
Latissimus dorsi
Pectoralis minor
Upper trapezius
Levator scapulae

Equipment

Stall bars

Flag pole

Appears in

Strength

Back Chest Shoulders Neck Abs Obliques Spine Pelvis

Calisthenics skills

Joint movements

Trunklateral flexion

Shoulderdepression elevation

trains stretches

Progressions

e02v

Decline human flag

Advanced

e0cm

Tuck human flag

Advanced

Regressions

e0om

Side plank pulls

Novice

View Similar Exercises

e05o

Inversion human flag

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e01q

Assisted human flag

Advanced

e0co

Tuck Inversion human flag

Intermediate

e0ol

One-leg human flag

Advanced

e041

Gripping side plank

Novice

Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.