Human Flag

Human Flag Progression Pt.1

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this first video, Carl shows how to train and practice the arm lever holds to get into good shoulder and hand positions.  This will help build up sufficient positioning strength in the hands, wrist, arms, and shoulders as well as your core, as well as help you understand effective push-pull mechanics to apply to the Human Flag.

Human Flag Progression Pt.2

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows how to transition from the arm lever hold on the box to the pole, using the same arm positions and elbow stab to lever your body into a side plank hold.

Human Flag Progression Pt.3

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows a strength progression to build up core strength to get into and hold the flag position, by practicing the Candlestick to Lever movement (sometimes known as the Dragon Flag made famous by Bruce Lee). This movement itself is difficult to control and requires a lot of strength, so practice it by starting with the tucked, one-leg, straddle, then pike positions until you can lower yourself without flinching or breaking the Hollow Body position.

Human Flag Progression Pt.4

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows how to find the appropriate hand placements to perform the Human Flag hold. This time, Carl repeats the Candlestick to Lever movement but instead of doing it on the ground, he does it on top of boxes or a bench.  This is so Carl can to make room to separate his hands, to find out the optimal placement for the posting arm (for stability) and pulling arm (for strength).  From there, repeat the Candlestick to Lever drill in that arm position as practice.

Human Flag Progression Pt.5

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows the final piece to get the Human Flag up on the pole with the mount.  To do this, you will need to practice and execute elements of the Cartwheel, kicking up in to a one-arm Handstand, and then holding a stiff body position for the Human Flag.