... (details coming soon)

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.

Learn how to scale your Back Lever on the rings safely and securely in this video.

• Start in an inverted hang
• Bend one leg and bring thigh towards your chest
• With arms straight and upper body and extended leg in a hollow body position
• Start allowing the body to descend backward and keeping the rings ibehind you
• Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip