Human Flag
Overview
How to do it
- 1
Choose a solid vertical pole or bar that can handle your body weight. Stand next to it and take hold with your stronger hand. Place that hand at about shoulder height.
- 2
Set your top hand in an overhand grip and pull on the bar. Next, put your bottom hand lower on the pole with an underhand grip. Use that hand to push against the bar. Together, these actions will slowly raise your torso off the floor.
- 3
Take your feet off the ground and extend your legs until they are parallel to the ground. At this point, your hands and upper body should be supporting all of your body weight.
- 4
Keep the Human Flag position for as long as you can, then lower yourself back to the ground with control.
Benefits
Human Flag works the arms, shoulders, back, and core, so it is a strong choice for developing upper body strength. Because you must push and pull at the same time, it also demands mental focus, teaches your body to move in sync, and improves balance and coordination.
Human Flag calls for major core activation, which can help strengthen your abs and lower back.
h: The hand placement in Human Flag demands a firm grip, which can help build grip strength and overall grip endurance.
Human Flag is a demanding exercise that calls for strong focus and discipline. Working on it and eventually mastering it can create a strong sense of achievement and increase your confidence.
Muscles worked
Latissimus Dorsi، Obliques، Rectus Abdominis، Biceps، Transverse Abdominis، Erector Spinae، Triceps، Traps، Deltoid، Levator Scapula، Serratus Anterior، Glutes، Leg، Hip Flexor
