human flag progression

human flag progression

The “human flag” exercise, also known simply as the “flag” is an urban variation of bodyweight training as calisthenics continues to inspire different interests, hobbies and sports. This progression is inspired by the free-running and parkour practice sweeping many streets, towns and cities throughout the world. Here is a quick video demonstration of what we are talking about:


Step 1 – Feet Lifts

[tweet_box design=”box_08″]For the whole of this progression you will need a pole.[/tweet_box] There is no need to specify which type of pole. It could be a street lamp, pole dancing pole or any other stable thin cylindrical vertical object. Just something you can get your hands around. Hold the pole with your hands, with your palms facing the same way. Lean over to the side and try to support your feet just above the ground. This takes a great about of strength and body stability. Once you are able to support your feet a few inches from the ground, try to lift them together until your body is almost parallel to the ground before returning to the starting position.

Step 2 – Tuck Flag

Your way to the human flag will not be easy. This time support your body parallel to the ground but to make things easier, tuck your feet behind your body. This will simulate a half sized human flag, and will take a lot of difficulty off as you work to the final step.

Step 3 – Double Leg Drops

Support your body above the parallel position, around a 30-45 degree angle to the ground. Allow your legs to drop to a parallel position to the ground before moving back to the starting position. This will allow you to simulate a full flag position with less difficulty. Try this exercise by dropping one leg only to the parallel position, and then start by using both legs.

Step 4 – Full Flag

Hold the human flag position with your body fully parallel to the ground. This is an impressive feat of body stability and control and we congratulate you if you are able to do this. Surely you are well on your way to being the best free-running athlete there is!

Back to Progressions.

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