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Technique

  1. To perform this drill, begin in a stable Straddle handstand.
  2. Attempt to keep the shoulders in the same position while pulling down the thigh towards the ribs. The goal is to bring the bottom of the rib cage towards the hips.
  3. Go as low as you can, while being able to return to a stable Straddle handstand.
  4. Avoid going past the point of no return. Completing small flags for multiple repetitions will build up the strength and mobility required for control in deeper flags.
Logging: Work each side for the time indicated.
Risks
  • Rushing into this exercise without control (for example, hand balancers with hypermobility) may lead to injury. Master 10 smaller Straddle handstand flag with good form before attempting deep flags.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Neck

Secondary

  • Obliques
  • Pelvis
  • Spine
  • Forearms
  • Abs
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Upper trapezius
  • Levator scapulae

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Balance
Calisthenics skills
Joint movements
Trunklateral flexion
Shoulderflexion backward
Wristflexion
trains stretches

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Regressions

e0r9

Straddle handstand flag

Advanced
e0r2

Tuck handstand with 4 fingers support

Elite
e0r3

Tuck handstand with 5 fingers support

Elite
e0qt

Stacked hands handstand

Elite
e04k

Handstand with 3 fingers support

Elite
e0bs

Straddle handstand with 3 fingers support

Elite
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.