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Skill · Advanced

Human flag

Vertical horizontal hold — side lever on a pole or wall.

About this skill

Human flag needs side plank strength, lat activation, and a solid pole entry angle.

Prerequisites

  • 30 s side plank
  • 5 pull-ups
  • 10 s flag support

Progression ladder

  • 1

    Side plank + reach

    3×20 s / side

    Stable side plank.

    Focus: Anti-lateral core

  • 2

    Flag support

    3×10–15 s

    Feet on ground.

    Focus: Arm setup

  • 3

    Tuck flag

    3×5–8 s

    Knees tucked.

    Focus: First lift

  • 4

    One-leg flag

    3×3–5 s

    One leg extended.

    Focus: Asymmetry

  • 5

    Full human flag

    3×3–5 s

    Full horizontal.

    Focus: Full skill

Training tips

Top arm pulls, bottom arm pushes — keep the body like a board.