The human flag also known as bar hold is a feat of strength where the body is supported by a vertical bar and is parallel to the ground. A straight line is formed using the arms and body, thus called a flag exercise. It is arguably the most visually impressive body-weight exercise of power anyone’s ever come up with. The unique combination of control, strength, and stability required is unlike anything else in the calisthenics kingdom. Anytime someone does a human flag; it inevitably attracts attention. The exercise requires the performer to have great upper body strength. You have to be incredibly strong and self-confident, but you also must work individually towards this skill.
Similar Exercises to Try
Benefits of the Human Flag
- Human flag is an extreme and efficient isolation exercise that helps develop powerful and defined triceps.
- Human flag is a fantastic exercise that will build necessary strength to be able to perform the advanced gymnastic/calisthenics skills like front levers.
- This exercise on its own can build amazingly strong and defined abs as well as great overall core strength.
- When it comes to improving your stability, body control, and overall strength, it’s hard to beat human flag exercise.
- It ensures the general body strength, maximum flexibility, and good muscular coordination.
- Abdominal External Oblique
- Biceps Brachii
- Deltoid (Front & Back)
- Flexor Carpi Radialis
- Rectus Abdominis
- Vastus Medialis
- Triceps Brachii
How to Do the Human Flag
- In order to perform human flag, you will need a pull-up bar with a vertical support. Using your one hand, grab the overhead bar while pressing into the vertical pole with opposite hand to press the vertical pole that supports the bar.
- Be sure to keep both arms straight with your lats and shoulders engaged.
- Raise your feet as you press into the support bar with your bottom hand, while pulling from your upper arm.
- Avoid bending your elbows when you stretch your whole body while standing at an angle of about 45 degrees to the floor.
- Do not try to master this exercise at once as it can lead to injuries of the neck, arm and back muscles.