How to Do the Perfect Tucked Flag (Complete Guide)

Perfect Tucked Flag Technique

The tucked flag is an advanced calisthenics move that builds incredible core strength and prepares you for the full human flag. ChAIron's AI coaching ensures every attempt builds maximum progress with perfect form.

Step-by-Step Form Guide

Setup:Grip vertical pole with hands separated, top hand pulling down
Lift:Engage core and lift knees up toward chest
Extend:Gradually extend body parallel to ground while keeping knees tucked
Hold:Maintain horizontal position with tight core engagement
Control:Lower with control back to starting position

Common Mistakes to Avoid

Not maintaining proper hand separation and grip
Allowing hips to drop below parallel
Extending legs too early in progression
Not engaging lats and core sufficiently
Rushing the movement without control

AI Coaching Benefits

Body alignment and horizontal positioning
Core engagement and tucked knee position
Grip positioning and hand placement optimization
Hold time tracking and progression monitoring
Muscle activation patterns and technique refinement

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