Technique
- Hang from a vertical object with a wide grip, open your legs wide and place your body in a horizontal position.
- 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.
- If you have trouble lifting your hips high enough, try starting from the top position ( Inversion human flag).
- The angle between your arms should be somewhere around 90 to 100 degrees. Having a grip that is either too wide or too narrow will make the exercise harder.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Neck
Secondary
- Shoulders
- Obliques
- Pelvis
- Spine
- Abs
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Human Flag
Elite
Regressions
Decline human flag
Advanced
Tuck human flag raise
Advanced
One-leg human flag
Advanced
View Similar Exercises
View Similar Exercises
Assisted human flag
Advanced
Tuck human flag
Advanced
Hanging human flag
Intermediate
Inversion human flag
Intermediate
Tuck 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.