Technique
- Stand by a sturdy vertical beam, place the closest hand against the beam at the level of your hips and wrap the other arm around the beam such that your forearm is pressing against it.
- Support the side of your body with your lower elbow and pull with your upper arm to lift yourself off the ground.
- Hold yourself parallel to the ground with both legs tucked to your chest.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Shoulders
- Rotator cuff
- Back
Secondary
- Chest
- Obliques
- Pelvis
- Spine
- Neck
- Abs
Individual muscles
Individual muscles
- Middle deltoid
- Supraspinatus
- Latissimus dorsi
- Teres major
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
One-leg clutch flag
Advanced
Half-layout clutch flag
Advanced
Regressions
Tuck hanging clutch flag
Intermediate
View Similar Exercises
View Similar Exercises
One-leg hanging clutch flag
Intermediate
Half-layout hanging clutch flag
Intermediate
Hanging clutch flag
Advanced
Clutch flag
Advanced
Hanging 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.