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Technique

  1. Jump into a Human Flag position and try to hold it for a second before going back down.
  2. Pull with the top arm and engage the scapula ( Shoulder depression); push with the bottom arm.
  3. We advise to not work on this progression until you are able to do at least a One-leg human flag or Straddle human flag.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Neck

Secondary

  • Shoulders
  • Obliques
  • Pelvis
  • Spine
  • Abs
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Upper trapezius
  • Levator scapulae

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Equipment

Stall bars
Stall bars
Flag pole
Flag pole

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Appears in

Calisthenics skills
Joint movements
Trunklateral flexion
Shoulderdepressionelevation
trains stretches
e01q

Assisted human flag

Advanced
e02v

Decline human flag

Advanced
e0cm

Tuck human flag

Advanced
e0ok

Tuck human flag raise

Advanced
e0om

Side plank pulls

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.