Human flag (hold)
Full bodyhardtimedvertical pole
A side hold on a vertical pole: the top hand pulls and the straight bottom arm pushes, so the straight body is held horizontal out to the side of the pole.
How to do it
- Stand sideways next to the pole. The top hand grips above head height, the bottom hand at about hip height, hands wider than the shoulders.
- Lock the bottom arm straight, then jump and swing the legs up and out to the side.
- Push hard with the bottom arm, pull with the top arm and brace the obliques and abs until the body is straight and horizontal, legs together.
- Hold, then lower the legs to the floor under control. Easier versions: tucked or straddled legs.
Muscles worked
Main: obliques, lats, shoulders
Supporting: abs, triceps, forearms, lower back