5 Best Exercises to Learn the Human Flag for Beginners & Advanced

What's up, guys?

It's Bas here from Calisthenics Family.

The human flag is one of the

most iconic calisthenics skills and requires

a combination of

This video is for

who want to learn how to do the human flag.

I will show you the

And the best thing is that all these exercises

are also in our calisthenics family workout app.

So definitely check that out.

Make sure to watch this video all the way through the end

in order to enter

And let's get started.

the Human Flag

can be quite demanding on the shoulders and arms.

So before you do any of the main exercises,

make sure to do these warm up exercises.

First, start off with 20 arm circles

for the front and the back.

Then do shoulder dislocaters.

15 reps in total.

Then do, bar hangs with a total volume of 45

seconds to open up your lats and your shoulders.

Finally, do ladder rotations to open up your chest.

Try to do ten repetitions per side.

The first exercise

This exercise teaches you the foundation of what

makes the human flag so unique, which is that

you have to push with one arm and pull with the other.

with one arm, hang from the pull up bar

with a protonated grip, with the other arm.

You grab the pole with your hand

in a supinated position.

Tense up your lower body by pressing your legs

together and tensing your glutes.

From this position, depress your scapula and pull

through your straight arm into an active hang

with the other arm.

Push away from the pole.

The end position should be a position

where the lower arm is fully extended.

Hold this position for a second and then slowly

and uncontrolled, move back to the starting position.

Try to repeat this movement for

and make sure that your body is moving as a whole.

the second exercise that you should do

This is an important exercise for building the strength

and body control necessary for the human flag.

With your lower hands, grab one bar of the ladder

that is around hip highs with a supinated grip.

Extend your upper arm and grab the bar

that is around 30 centimeters above your head

with the protonated grip.

Put the foot that is furthest away from the Swedish ladder

on the ladder and then put the other foot

above and slowly walk up the ladder

until your feet are straight above your head.

Make sure your feet stay in contact with the bar.

Try to hold this position.

And once you feel that

you can not hold this position any more slowly, walk down

or let yourself go down in a controlled manner.

Your goal should be to hold this position

for around

before coming down.

And don't forget to repeat on both sides.

The third exercise

This is the first exercise where your feet leave contact

with the ladder

and you are fighting gravity with your upper body muscles.

The starting position of this

move is the end position of the Ladder Walk.

From here let both feet of the bar

go in a slow and controlled motion.

From there

you try to extend your legs upwards towards the sky.

Make sure you keep yourself close to the ladder,

because once you move your legs further away,

this exercise will get much harder.

Try to hold this position for at least

If you are able to do this,

you can try to move your lower body

a little

bit further away from the bar and make it more challenging.

Don't forget to repeat on both sides.

The fourth exercise

This exercise is a great way to build up

the strength to a full range of motion

by starting in an upside down hold

and slowly lowering yourself to the ground

with your arms extended while fighting gravity.

Make sure that you

before going down.

You can do this exercise in multiple variations,

such as the one leg human flag position,

the straddle human flag position,

or even the full human flag position.

Over time you will notice that you are able

to slow down the motion

long enough to the point that you are actually in a hold.

And of course, don't forget to train both sides.

the fifth and final exercise

This is a combination of a concentric and isometric

exercise and the final step to learning the human flag.

You can do this exercise either assisted

with resistance bands or without.

To do this movement, you start with your hands

on the ladder.

From here you bring your lower body

away from the letter and which are outer leg.

You swing towards the ladder and then away

in order to create momentum.

At the same time, you pull with your upper arm

and you push with your lower arm to lift yourself

off the ground.

Once you're in the right position,

you try to hold this for a few seconds.

I like to do this exercise in a straddle position

since it's most comfortable

and I feel that

I can use enough momentum to get into the right position.

If you do this with bands place them exactly above

where you are

going to place your hands to prevent any rotation,

pull the band down and step in through the bands

with your outer foot.

Then set yourself up exactly in the same way

as I just mentioned.

The assistance of the band

should help you with getting off the ground.

Once you can hold the position for around

you can try a lighter band.

Lastly, and I cannot stress this

enough,

All right, guys, that's it already.

These are the

Please remember to practice frequently and mindfully.

Don't try to rush it.

Also, I want to highlight a human flag mastery course

in our calisthenics family workout app.

If you really want to boost your human flag progress,

I suggest you check out that program,

This Skill mastery course consists of five levels

and contains over 75

different exercises that you can keep perfectly track of.

This course works on all important elements

like strength, stability and body control.

You can start a level one program

for free in our app,

so make sure to download our app in a Google Play

or app store and give this a try.

Lastly, let's get into

This week, we will give away one

set of our calisthenics family resistance bands.

You can use these bands for the exercise,

like the assisted human flag.

after publishing this video.

The winner will be announced in the next video.

This is what we gave away in last video

and a winner will appear right here in the screen.

Congrats.

us know in the comments

Don't

forget to like, subscribe and put your notifications on.

And we will see you next week.

Peace Out