Topic: Human Flag Help/Progression

[Josh Wright]

Hey guys!

One of my goals is to get the human flag down! I have been training in body weight conditioning for a bit now, and can almost get a tuck planche. However, I can't seem to hold a human flag, even with my legs tucked in a bit. I think I may have the technique down.

So my main question is what exercises/conditioning should I do to prep for the human flag? I would say HSPU's, handstands, isometric holds and wide-gripped weighted pull-ups. (Have no access to lifting weights just yet) but not sure. I have read many different things that state tons of speculations and theories, and I would just like the facts to be honest!

I also think my core is pretty defined to handle it. I can hold a ground L-sit for around 10 seconds and one on parallels for about 15-17 on a good day!

Also... would it be related to body weight to muscle mass ratio? Just a thought.

Thanks

[andrew le]

funny thing about this, i heard that the human flag is a very popular stripper trick... lol

i tried doing this in a pool the other day and it feels like the physics is that of the upper arm pulling inward while the lower arm pushes outward giving you a sort of counterbalancing effect. im not positive about doing this outside of a pool but thats what i figured.

hope it helps

[Jake Vigil]

Progression goes like this. Grab the bar like you're going to go into a flag, but instead of trying to go straight out, try to go straight up. Then lower yourself as slowly as possible, work on getting lower each time. Make sure to switch sides.

[Brett Robert]

Progression goes like this. Grab the bar like you're going to go into a flag, but instead of trying to go straight out, try to go straight up. Then lower yourself as slowly as possible, work on getting lower each time. Make sure to switch sides.

This!

Assistance exercises that would be useful would be dips, pullups and L-sits.  10 Seconds isn't a bad place to start for L-sits, but there is always room for improvement.  There are people on here that can bust them for a minute.  Also, once the L-sit is solid, you can work on V-Sits.

[Josh Wright]

This!

Assistance exercises that would be useful would be dips, pullups and L-sits.  10 Seconds isn't a bad place to start for L-sits, but there is always room for improvement.  There are people on here that can bust them for a minute.  Also, once the L-sit is solid, you can work on V-Sits.

Sweet, sounds great you guys! Would the grip on pull-ups make a difference? For example wide grip or something? Also I do them weighted.

I just looked at the V-sits and those looks insanely fun!

Thanks, guys! I am going to practice it a lot

[Grayson]

Sweet, sounds great you guys! Would the grip on pull-ups make a difference? For example wide grip or something? Also I do them weighted.

I just looked at the V-sits and those looks insanely fun!

Thanks, guys! I am going to practice it a lot

I don't think grip would make a difference as long as your weighted pullups.

[Jake Vigil]

HSPU's (Paralletes would be ideal) would also be good to work. Side Planks, L-sits, stuff like that. A horizontal flag uses you obliques mostly (You can make it a bit easier by pointing your chest up rather than out, allows you to use your abs more, which might be stronger for you)

[freeplay]

i can hold the flag for about 13 seconds. about 80% of the exercise is in the top arm. many people often try to just hold themselves straight. thats not the right way to think about it. think about pulling with everything you got with the top arm.

the other 20% of the exercise is in the obliques and is just about keeping your legs straight.

when you kick, be ready for the "bounce". it will be easy to hold for a second but once the momentum is gone and your legs start to come down, thats where the actual work is done. if you can manage to stop your legs from falling on the initial bounce. the rest is easy.

[Justin "Rabbit" Oakes]

how i practice this is go to a pole.. grab it like your going to do a flag.. and bring your top let up to a flag position following up with your bottom lef.. click them together then set them back down.. i do that over and over for a while.. also its a very good workout haha..

step one
|                   
|.\___
| /     ||
|       ||

step two
|
|.\__ ___
| /    |
|      |

step three
|
|.\__ -----
| /    -----
|

and back down.. haha hope this helps