How To Human Flag | Calisthenics Step-By-Step Tutorial

what's up guys my career from

calisthenics family and today I will

show you how to train for the human flag

[Music]

[Music]

[Music]

alright guys welcome to the voiceover

the first step to learn the human flag

is the vertical flag down hold and with

this exercise you will specifically

focus on your arms and how you will

place your arms on the bars in a human

flag position you can first start where

they talked vertical hold which I just

showed and once you get comfortable with

that you can straighten your legs to get

it a little bit harder try to reach for

5 to 10 seconds in this hold and then

move on to the next step which are

vertical flag kick ups so grab the bar

and jump and pull yourself up until you

reach the bar the highest bar with your

feet try to hold that for maybe a second

then go back down and then go back up

again and just repeat this for a couple

times and the reason why you want to

practice this exercise is because you

want to start training your human flag

from the top because it's way easier to

train the human flag eccentric so from

negative holds then when you start from

the ground so with that said the next

step is the vertical flag hopes and here

you just start releasing one foot at a

time and try to hold that for like 5

seconds and then you can alternate

between legs and once you get more

comfortable in this position you can

also try to release both feet together

and watch your form here try to

straighten your arms completely and also

straighten your legs completely exactly

above your hips try to hold this for a

minimum of 10 seconds before moving on

to the next step which are tucked human

flag holds and this is actually the

first step when you're going to try and

train eccentric so you make a negative

movement when you try to lower your feet

into a tug version so try to bend your

knees and try to keep it as close as

possible to your chest and try to hold

that for again for a minimum of 10

seconds before you're gonna bring your

knees away from your chest to get

stronger and you talked hope you

also trained dynamically as you can see

Yannick is doing here

try to implement this exercise to get

more variation in your workouts as well

once you get stronger in your talk note

you can move on to a advanced tech hold

in which you're gonna bring your knees

to your waistline and try to hold that

for a minimum of 10 seconds before

moving on to the next step which is the

one-leg human flag hold

so here again you're gonna start in a

vertical flag position and from there

you're gonna lower down it with one leg

and one ticked leg into a horizontal

position so to make it easier for you

you can just put your shoes off but it

won't really help but just mentally it

will help and from there you're gonna

start and training for the straddle

human flag and here it's gonna be really

tough really hard and for those that are

new here or don't know what a straddle

position is it's just a position with

your legs spread so here you're gonna

start and try to go from a vertical flag

into a straddle human flag and try to

hold this for another five seconds

before you're gonna move on to the last

step which is of course the full human

flag I have found it most easy to go

from a straddle a human flag into a full

human flag because it's just too hard to

get in a full flag position at once when

you're not comfortable enough in a

straddle flag position so I would

recommend you to do the same okay guys

so these were all the steps that I

personally took to get my human flag I

hope that you enjoyed this video and it

was informational to you so you can

apply this approach for your own

training methods as well but if this

video helps you out please put a thumbs

up and also make sure to subscribe to

our channel because there will be lots

of more informational videos and that

was it for today peace out guys

[Music]