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All About the Human Flag (Part One)

March 15th, 2010 Leave a comment Go to comments

Human Flag on Vertical Pole

The human flag is one of the greatest body weight challenges of all time. When someone can hold a full human flag, it always attracts the attention and admiration of onlookers. It’s one thing to be strong–it’s another thing to be a human flag! However, brute strength is not the secret to success with the human flag.

Most people assume it’s strictly an issue of upper body strength, but there are other things to consider when training for the human flag. Achieving a full human flag begins by having a thorough understanding of these considerations. From there it’s simply a matter of practice, dedication, and patience.

Different Approaches
There are basically two different methods to performing a human flag. The one most people tend to picture involves a vertical pole, both hands grasping the pole with an overhand or mixed grip. This is the textbook position (photo is shown above).

Human Flag on Parallel Bars

The second approach is to perform the human flag between two parallel bars. Not the type of parallel bars that you would use for a dip, but rather bars that are stacked vertically in a parallel fashion. This allows you to put your hands into a neutral grip (with your palms facing each other), which I find a bit easier to control (as seen in the photo to the left).

Watch the video below for a tutorial on the classic human flag and check out part two of my human flag series for more.

Other human flag posts:
Convict Conditioning 2
Human Flags Everywhere!
More Human Flag Training
Isometrics and Training for the Human Flag

Categories: Body Weight Exercises

http://www.alkavadlo.com/2010/03/all-about-human-flags-part-two/ Al Kavadlo – We're Working Out! » All About Human Flags (Part Two)

[...] make sure to read Part One of my Human Flag [...]
http://www.alkavadlo.com/2009/12/training-for-the-human-flag-isometrics/ Al Kavadlo – We're Working Out! » Isometrics & Training for the Human Flag

[...] note: I have since written a series of article with loads more info on Human Flag Training. Several weeks ago I made this post about fun body weight challenges that I have been practicing, [...]
http://www.alkavadlo.com/2010/01/more-human-flag/ Al Kavadlo – We're Working Out! » More Human Flag!

[...] Note: Check out this post on Human Flag Training for an in depth look at this feat of [...]
http://www.alkavadlo.com/2010/03/all-about-the-human-flag-part-three/ Al Kavadlo – We're Working Out! » All About the Human Flag (Part Three)

[...] you may already know from my previous posts on training for the human flag, performing this feat of strength requires your full concentration. It also requires just about [...]
http://www.alkavadlo.com/2010/03/all-about-human-flags-part-four/ Al Kavadlo – We're Working Out! » All About the Human Flag (Part Four)

[...] wallIf you’re new to the human flag–welcome! Make sure to check out part one of my human flag series–it’s a great place to [...]
http://www.alkavadlo.com/2009/10/the-human-flag-kip-ups-and-more/ Al Kavadlo – We're Working Out! » The Human Flag, Kip ups and more!

[...] The human flag is one of the all time greatest body weight challenges; It’s been around a lot longer than something like an elliptical trainer! The human flag requires full body strength and tremendous focus. It also looks really cool! [...]
http://www.alkavadlo.com/2010/04/front-levers-back-lever-training-tutorial/ Al Kavadlo – We're Working Out! » Front Levers and Back Levers

[...] Like the human flag, front levers and back levers can also be performed on parallel bars. There are subtle differences [...]
http://www.alkavadlo.com/2010/06/it-all-starts-in-the-mind/ Al Kavadlo – We're Working Out! » It All Starts in the Mind

[...] were many challenges I once deemed out of my reach, but have since overcome; muscle-ups, human flags and one arm chin-ups were all exercises that once intimidated me. When I doubted my ability to [...]
http://www.marksdailyapple.com/forum/thread26780-2.html#post390332 Best Exercises for Abs | Mark’s Daily Apple Health and Fitness Forum page 2

[...] Circle leg raises (windshield wipers) and wood chops also come to mind. And of course, the human flag! "If opportunity doesn't knock, build a door." "You can have anything you want, [...]
Jmrg2992

Great Alkavadlo, this is so helpful i always wanted to to the human flag thanks
http://www.AlKavadlo.com/ Al Kavadlo

You’re welcome! Be patient with the flag – it takes lots of practice!
http://www.marksdailyapple.com/forum/thread30845.html#post459137 New Calisthenics Montage | Mark’s Daily Apple Health and Fitness Forum page

[...] Thanks! Check out this series of articles I wrote on human flag training. "If opportunity doesn't knock, build a door." "You can have anything you want, [...]
http://sebahudin.wordpress.com/2011/07/20/osnove-treninga-z-lastno-telesno-tezo/ Osnove treninga z lastno telesno težo « Vse poti vodijo v gym

[...] 4 skills: One-arm Pull-up Back Lever/Front Lever Shrimp Squat Human Flag [...]
http://myathleticlife.com/?p=170 Mastering Your Body Weight

[...] 4 skills: Shrimp Squat One-arm Push-up Human Flag Front Lever [...]
Theodora

Hi Al! I’ve always thought the human flag is the most impressive thing! If you ever visit Greece I’d love to workout with you!
You’re an inspiration, keep it up!
http://www.AlKavadlo.com/ Al Kavadlo

Thanks! If I ever visit Greece, I’ll try to let you know!
http://www.geoffreyhale.com/blog/ Geoffrey Hale

Hi, Al. Great post! I stumbled across your blog while researching workouts to perfect my human flag. Yours is great. Keep up the good work.

Also, I can’t help but point out the coincidence that we both write health blogs and even use the same site theme. I’m excited to be back to the gym so most of my posts in the coming months will be focused on strength, hypertrophy and recovery. Stop by sometime and say hello!

Geoffrey Hale
http://www.geoffreyhale.com/blog/
http://www.AlKavadlo.com/ Al Kavadlo

Thanks, Geoffrey! I guess we both have good taste in web themes!
http://www.alkavadlo.com/2011/10/convict-conditioning-2/ Al Kavadlo – We're Working Out! » Convict Conditioning 2

[...] training guide Convict Conditioning contains the most thorough write-up of how to train for the human flag ever in print. Author Paul Wade and I worked together to design the flag progressions, so for [...]
http://www.alkavadlo.com/2012/01/pull-up-battle/ Al Kavadlo – We're Working Out! » Pull-up Battle

[...] also appeared in a new video series about the human flag for Men’s [...]
http://www.10in30.com/ bum

Thanks for the flag tip. I’ll try that method of starting with a vertical. Always found it too hard to hold for over one second! : /
http://www.AlKavadlo.com/ Al Kavadlo

Give it a shot, ya bum!
Matthew Abel

does heavy deadlift training help for this, the back/front lever, etc? heavy like 5 rep deadlifts.
http://www.AlKavadlo.com/ Al Kavadlo

Maybe a little. But you’ll never get the flag without practicing the flag.
http://thechillzone.co.uk/ Cal

Hi Al, I’ve started practicing the clutch flag (from Convict Conditioning 2) and am on Step 2 (Diagonal Split Clutch).

My “go to” pole is a handy clothesline pole in the back yard (it’s galvanized and quite smooth). The problem I’m having is when the pole is cold (out of the sunlight [here in the UK]) my hands slip down it (no matter how dry or wet they are).

I was watching Hannibal here: http://www.youtube.com/watch?v=pfsTKfUT-RQ and saw his gloves at 1:45. I thought these gloves would be just right for me when the pole is cold (like most of the time here [till summer anyway]).

Would you recommend them for my purposes? And if so, do you know what kind of gloves they are and where I’d be likely to find some?

Hey, I appreciate that you’re a busy guy and my questions are kinda “one off.”

Sorry for the long post and I completely understand if you don’t have the time to answer.

Keep up the great work, it’s really appreciated.
http://www.AlKavadlo.com/ Al Kavadlo

Hey Cal – I’m not a fan of training gloves. In fact, I blogged about it a while back: http://www.alkavadlo.com/2010/06/why-i-dont-wear-workout-gloves/

However, I am a fan of personal experimentation, so go ahead and try some gloves and see if you like ‘em! The one’s in the Hannibal clip appear to be gardening gloves that you should be able to purchase in a hardware store.
http://thechillzone.co.uk/ Cal

Many thanks for the reply Al, appreciated. I like the linked article. I too tend to be a minimalist. The reason for the gloves is simply to help me out temporarily while the pole I use is cold (when it isn’t bare handed is no problem).

SUCCESS
I purchased a pair of close fitting gloves with rubbery stuff on the palms. Bingo! I now stick to the pole like glue (instead of sliding down it). And today I’m up to Step 4 (Diagonal Clutch).

You da man!
http://bodyweightroutines.wordpress.com/2012/04/20/calisthenics-full-body-weight-workout-routines/ Calisthenics – Full Body Weight Workout Routines « Calisthenics – Body Weight Routines

[...] 4 skillsShrimp SquatOne-arm Push-upHuman FlagFront LeverOne-arm Pull-up [...]
http://www.alkavadlo.com/2012/04/the-clutch-flag/ Al Kavadlo – We're Working Out! » The Clutch Flag

[...] Clutch Flag April 25th, 2012 Leave a comment Go to comments The human flag is one of my favorite bodyweight feats of strength. It’s also the exercise that I get asked [...]