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Technique

  1. Pull with the top arm and depress the scapula; push with the bottom arm.
  2. Alternately exaggerate the scapula depression of the pulling arm and then let it relax and elevate.
  3. This is to prompt your body to do a proper scapula depression during human flag training.
  4. A slight bent in the pulling arm during activation is fine if it helps depressing the scapula; over time, aim to keep that arm straight.
  5. Abs should be tight; avoid a lower back arch.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Neck
  • Back
  • Serratus anterior
  • Chest

Secondary

  • Abs
  • Shoulders
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Upper trapezius
  • Levator scapulae
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor

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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

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Progressions

e04q

Hanging human flag

Intermediate

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Regressions

e0bh

Straddle gripping side plank

Novice
e0h9

Human flag jumps

Advanced
e0ok

Tuck human flag raise

Advanced
e041

Gripping side plank

Novice
e0co

Tuck Inversion human flag

Intermediate
e05o

Inversion human flag

Intermediate
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.