Human Flag

An advanced calisthenics isometric hold with the body horizontal on a vertical pole, parallel to the ground.

How to do it

1. Stand close to a sturdy vertical pole.
2. Grip the pole high with the top hand (overhand) and lower with the bottom hand (underhand).
3. Kick the legs up and out while pressing the bottom arm hard against the pole.
4. Extend the body horizontally so it forms a straight line parallel to the ground.
5. Hold the position with the body rigid for the target time.
6. Lower under control.

Tips

• Build up to the full flag with tucked and straddle progressions first.
• The bottom arm pushes; the top arm pulls — they balance the lever.
• Engage the lats, obliques, and glutes hard to stay rigid.

Muscles

Primary: Lats, Obliques

Secondary: Front deltoid, Glutes (max), Chest, Abs, Triceps