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Also known as: Chambered hold, Tuck vertical flag, Inverted tuck human flag, Vertical Chamber press, Kick press.

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Technique

  1. Hang from a vertical object with a wide grip and bring your bent legs up, so that your upper body is vertical and inverted and your legs are tucked.
  2. Pull with the top arm push with the bottom arm.
  3. You can get into the position by hooking your feet on the support and walking them up until you are inverted, but if you do that be careful that you have enough strength to go back down.
Logging: Work each side for the time indicated.
Risks
  • You will be inverted and at some distance from the ground; make sure you can safely go back down before attempting.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Neck

Secondary

  • Shoulders
  • Obliques
  • Pelvis
  • Spine
  • Abs
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Upper trapezius
  • Levator scapulae

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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

e05o

Inversion human flag

Intermediate
e04q

Hanging human flag

Intermediate
e0cm

Tuck human flag

Advanced
e01q

Assisted human flag

Advanced
e02v

Decline human flag

Advanced
e041

Gripping side plank

Novice
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.