How to do the Human Flag, step by step
- Grab a vertical pole a bit wider than shoulder-width, top hand in an underhand grip.
- Bottom hand pushes, top hand pulls.
- Jump off to the side and bring your legs up.
- Extend your body horizontally and hold.
Common mistakes and how to fix them
- Bottom arm bendskeep it locked out.
- Hips sagbrace your obliques.
How to scale the Human Flag
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- With legs tucked
- Just jump into position and hold briefly
Also known as
Flag
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.