Movement overview

The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.

Step-by-step cues

1. Find a sturdy vertical pole or similar structure that can support your weight.
2. Place your lower hand in an overhand grip at about waist height on the pole.
3. Position your upper hand in an underhand grip above your head on the pole.
4. Engage your core and pull with your upper hand while pushing with your lower hand to lift your body off the ground.
5. Keep your body straight and horizontal to the ground, maintaining tension throughout your core and legs.
6. Hold the position for as long as possible, then slowly lower yourself back to the starting position.

Technical tips

• Start with basic core and shoulder strengthening exercises before attempting the Flag.
• Practice holding a tucked position first to build strength and balance.
• Ensure both hands are gripping firmly and actively engage your lats for stability.
• Focus on keeping your body rigid and avoid bending at the hips or knees.
• Breath steadily and maintain control throughout the movement to improve endurance.
• Gradually increase hold time as you build strength and confidence in the position.