Human Flag: How to Do It and When to Progress
- Elite
- Pole
How to do it
Grip a vertical pole with both hands a bit wider than shoulder width, the top hand pulls and the bottom hand pushes. Lift your whole body straight with legs together sideways to horizontal. Hold the position, then switch sides.
Target range
Aim for 3 to 8 seconds per side in each set.
Where it fits
Step 3 in the Human Flag progression, which runs from easier to harder. This is its hardest step.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.