BEST way to Learn the Human Flag FAST

hi guys my name is dion i'm new with

calisthenics family and i'm going to

show you a step-by-step approach how to

unlock the human flag and you can jump

in at any level so let's get started

hi guys like i said my name is john and

i joined the team recently

because i also have a passion for

calisthenics

i do calisthenics now for about three

years and it took me like six months to

unlock the human flag and i did so by

setting small targets for myself

to eventually build up to that full

human flag so today i'm gonna show you

all the steps i took with their specific

targets in order to unlock that human

flag

so let's get started with the first step

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so the first step you want to do is feel

comfortable being in a horizontal flag

position and we're not going to do it

like in a regular side plank but

in a parallel bar side plank

you grab the bars about two shoulder

widths apart and if you don't have

parallel bars you can grab a pole

next you want to tighten your core and

flare out your upper leg

like this

try to maintain this position for at

least 30 seconds

once you've reached 30 seconds it's time

to move on to the next step

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for step 2 you're going to need a puller

bar attached to a pole

not from a wall but attached to a pole

and i'm going to tell you why

so what we want to do is to hang in a 45

degree angle

it's not an entire human flag but it's a

45 degree flag

so with one hand you grab the pole at

about hip height and with the other you

grab the bar

about one shoulder width apart

try to tighten your core

tuck your knees

like this and then push yourself in a 45

degree position

and then try

to hold this for as long as you can

the aim is to hold this position for at

least 10 seconds before moving to the

next step

if you feel comfortable doing this you

can also add in some reps

exactly the same setup

so grab the ball

grab the bar

just hang yourself and then

erase your body from your core to add in

some reps like this

try to do like 10 reps before moving to

the next progression

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step 3 is going to look a lot like step

2 except we don't tuck our knees in

so

grab the ball grab the bar this time on

the other side

we tighten our core

and

raise

ourselves try to do this for at least 10

seconds before moving on to the next

step

if you feel comfortable doing this you

can also add in some reps to it just

like in a previous progression it's all

the same except

again we don't tuck our knees in

so like this

also for this step aim for 10 reps

before moving on

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so step four this is the first step in

which you're going to be in a human flag

like position

most people

when trying this for the first time they

climb up the

bars and lower themselves to end up in a

human flag like position

but personally i never did that i wanted

to

come up with strength build up the

strength from bottom up

to

get into the human flag position

for now we're not going to do the full

human flag position

but we're going to do it with our knees

tucked so a tucked human flag and it's

going to look like this

again

try to hold this position for like 10

seconds before moving on to the next

step

and also as you feel comfortable doing

this you can add in some reps

just like with the previous steps

hang yourself

and

raise yourself up

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try doing this for like six to eight

reps before you move on to the next

progression

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then step five

this step is going to look a lot like

the full flag except with further legs

which also called a straddle human flag

like with the previous progression we're

not going to lower ourselves like in a

negative way

but we raise ourselves concentrically

like this

again aim to do this for at least 10

seconds before moving on to the next

progression

and if you're feeling comfortable with

this

you can also add in some wraps to it

no straddle wraps but try to do full

human flag wraps to

get a feeling for what the full human

flag is like

when you reach the top don't hold it

just lower yourself as slowly as

possible

like this

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you want to do this for like 6

repetitions before moving on to the next

and final step

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so this is the final step the full human

flag

everything i share with you applies to

this as well so we grab the bar

and now we straighten our legs fully

like this

when you can do this for about 10

seconds or more you can officially call

you a master and human flag

congratulations

however it doesn't have to end here

i myself when i could finally master the

human flag

kept adding seconds and seconds

but after a while i thought

what's the added value of this

so

what i did and what you can do too

is add some weights to it

you can do that by using a dip belt like

me

which is this

um but if you don't have one at your

disposal

you can also

use a rope or a

just a normal belt but beware that the

weights aren't too heavy maybe they

can't handle it

always let the weight face down the

floor so like this if i'm going to hang

like this

the weight is

pointing towards the floor

it's going to look like this

again as with the normal human flag

without any weight

try to hold this for like 10 seconds

if you can do it just add in more weight

so you keep challenging and pushing

yourself

so that's it for the human flag if

you're having any questions or you want

us to make a video about something else

just let us know in the comments

don't forget to like and subscribe and

definitely don't forget to download our

free ebook and workout schedules

see you next time

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you