How to Do Human Flag (Complete Guide)
Master the human flag — the most visually impressive display of lateral strength and control in calisthenics.
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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Hand positioning and strength development
- Leg extension and stability control
- Core activation and stability
- Progression tracking and strength development
- Grip strength and endurance assessment
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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