Human flag
The human flag is a sideways hold on a vertical pole. Your top hand pulls the pole in, your bottom hand pushes it away and your body stays straight and horizontal. Expect your obliques, lats and shoulders to work hardest, with your triceps, abs, upper back and forearms joining in. It is one of the hardest holds in calisthenics. You need strong pulling, pushing and side core work first. Use a sturdy pole that does not move, warm up your shoulders and hold both sides for the same time.
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How to do it
- Grip a vertical pole with both hands, one high above your head and one at about chest height.
- Pull with your top hand and push with your bottom hand.
- Lift your body sideways until it is horizontal, arms straight.
- Hold one straight line and end the hold when it breaks.
Then repeat on the other side.
Form tips
- Top hand pulls the pole in, bottom hand pushes away.
- Lift your body sideways to horizontal, arms straight.
- Hold one straight line, stop when it breaks.
Common mistake
- Hips dropping or piking because the bottom hand stops pushing.