How to Do Human Flag (Complete Guide)

What Is Human Flag?

The human flag is a static hold where you grip a vertical pole and hold your body horizontally parallel to the ground, resembling a flag in the wind. This skill requires tremendous lat strength, core stability, and grip power.

Step-by-Step Form Guide

Grip Setup:Grip vertical pole with hands stacked vertically
Initial Position:Start with knees bent, feet off ground
Core Engagement:Activate entire core and oblique muscles
Leg Extension:Gradually extend legs to horizontal position
Full Hold:Maintain straight body line parallel to ground

Common Mistakes to Avoid

Inadequate strength foundation
Poor hand positioning on pole
Trying to extend legs too quickly
Neglecting progressive training
Insufficient grip strength development

AI Coaching Benefits

Hand positioning and strength development
Leg extension and stability control
Core activation and stability
Progression tracking and strength development
Grip strength and endurance assessment

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