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.

Like most things in life, being aware of the subtle nuances of the human flag is the key to performing it skillfully. 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. I believe that 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 grip. This is the textbook position (photo is shown in part two).

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.

The vertical pole and the parallel bars are not the only ways to perform the flag, however, they are just the two most common. There is a hybrid method of the two that is done with bars that are perpendicular to each other. To do this you’ll need a set up that includes a vertical bar with a second horizontal bar connecting to it near the top. This allows you to position your top hand with your palm facing down, which gives you better leverage and a stronger grip. Using this hybrid method allows you to eventually work up to the textbook flag position.

Go to part two of my Human Flag Series

Other human flag posts:
More Human Flag Training
Isometrics and Training for the Human Flag

Body Weight Exercises