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Also known as: Straddle handstand side lean, Straddle handstand weight shift.

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Technique

  1. To perform this exercise, start in a stable Straddle handstand.
  2. Try to keep your shoulders in the same position while you pull your thigh toward your ribs. The goal is to bring the hip closer to the bottom of the rib cage on the same side.
  3. Go down as low as possible, while still being able to go back to a stable Straddle handstand.
  4. Avoid going past the point of no return. Completing the flag position with a reduced range of motion for multiple repetitions will build up the strength and mobility needed for control when performing deeper flags.
Logging: Work each side for the time indicated.
Risks
  • Rushing into this exercise without control 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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Progressions

e0ra

Straddle handstand deep flag

Elite

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Regressions

e0bp

Straddle handstand

Advanced
e0bt

Straddle handstand with 4 fingers support

Advanced
e04l

Handstand with 4 fingers support

Advanced
e0qx

Straddle handstand with 5 fingers support

Advanced
e0qy

Handstand with 5 fingers support

Advanced
e17o

Split legs handstand

Advanced
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.