How to HUMAN FLAG Tutorial - Step by Step Beginner Guide

what's up caddy fam it's michael here

with

a special guest today with boss and

today we're gonna show you how to learn

the human flag

[Music]

alright guys so welcome to this new

video as you can see i'm standing here

with a special guest with boss

and today boss is actually going to show

you how to learn the humor flag

we're going to do more videos together

with special guests so

maybe you can introduce yourself a

little bit yeah sure my name is boss i'm

23 years old

i've been doing calisthenics for the

past two years now i've been a member of

this gym since

12 months and since last week i became a

certified personal trainer

and today i'm going to show you how to

do the human flag

all right so let's get into this video

guys okay so today guys i'm gonna

show you how to do the humor flag it

took me about one year to unlock this

move

and i'm gonna give you a step-by-step

guide on how to do it

so the first progression is the swedish

wall walk and for this you need

of course a swedish wall you're gonna

grab the bar you're gonna walk

with your foot all the way up until

you're

upside down and you want to be

comfortable in this position a good

check for yourself

is that you have to be comfortable

talking to

someone else and if you can do that then

you have mastered this first step

so i'm gonna grab the bar with your

bottom arm you're gonna push yourself

away

with your upper arm you're gonna pull

you're gonna

rotate your shoulders inwards step

one step in front you're gonna walk all

the way

up the swedish wall

this is the end position and you want to

be comfortable and be able to talk

what's important here is that you keep

your low arm straight and that's the one

you push with

your upper arm can be bent and that's

the one you're gonna pull

[Music]

so the second progression is the

assisted

human flag so what you want to do here

is lift your feet off the bar

and clench your elbow elbow with your

knees like this

while being upside down so i'm going to

just show you so you walk up

get your feet off the buffer and clean

your elbow

again your arm underneath

straight and the upper arm can be bent

here again 10 to 15 seconds and you want

to get comfortable with this

don't rush it

the next progression is the human flag

we're going to start in the same

position as we just did so

upside down we're going to lower

ourselves eccentrically

and just to get the feeling of the human

flag and to get stronger

in the movement so i'm just going to

show you again

so you walk up

[Music]

you're gonna lower yourself

so try to do this exercise for five reps

for five seconds

and take some rest in between each rep

[Music]

now we're at the fourth progression um

here we're gonna

try to hold the tucked human flag so

we're gonna start in the same position

again

we're gonna lower ourselves and we're

gonna hold

we're gonna try to hold the position

when we're horizontally so

so you walk up

try to keep your knees as close to your

chest as possible

you're just gonna lower yourself

[Music]

try to get comfortable in this position

10-15 seconds before moving on to the

next progression

okay so the fifth progression is the one

leg human flag we're going to start in

the tuck position

then we're going to straighten one leg

the other leg stays close to your chest

and you're going to lower yourself

eccentrically until you get

to the hole

[Music]

again tuck position straight in one leg

other one stays close to your chest

you're gonna lower yourself

[Music]

the first try to do the eccentric

movement of the one leg

for five reps for five seconds and if

you get comfortable with this you can

try to hold it again

just like we showed you in the

progression

so the sixth progression is the straddle

human flag we're getting really close to

the full human flag now

so that's good news um for this position

you're going to start in the tucked

position again

we're first going to lower down

eccentrically um and then we're gonna do

the hold just as in the previous

progressions

um for this progression it's extra

important to brace your core

since you're gonna be bringing your legs

further away from the bar

and from your body so let's go to the

exercise

again we're gonna start we're gonna

start in a duct version

we're gonna spread our legs

lower ourselves eccentrically and then

hold the position

for this again five reps five seconds if

you get comfortable with this

you can start to try to hold the

position

[Music]

so the seventh and last progression is

the full human flag

for this i like to use some romania pro

chalk

for more grip when doing the full human

flag

going from straddle to full human flag

is the hardest progression

it's gonna take a lot of time more time

in all the other progressions combined

so don't rush it most important thing is

to

stay safe and don't get injured so do a

lot of eccentrics

and also additional core exercises that

target the obliques

in order to be able to hold the human

flag

so let me guys show you the full human

flag you're gonna put your lower arm

in a straight position on the bar upper

arm goes also

to the bar you're gonna start in the

tucked position again

straighten your legs

[Music]

and do the eccentric motion first and

then try to hold it

okay guys so this was the human flag

again try to do the eccentric first

and then when you're comfortable with

five seconds for five reps

try to do the hold this is how i

personally learn the human flag

there are many other ways but this is my

way

and i've also got two additional

exercises that will strengthen your

shoulders and core

for the human flag so the first exercise

is the hanging human flag on a

regular pull-up bar this will get you

comfortable with the pushing and pulling

motion

for the human flag and

the second exercise is the side plank

and this will target your obliques which

you will need when doing the human flag

make sure to hold this as long as

possible in order to strengthen your

body

for the full human flag okay guys so

this was the video

i hope this will help you in your human

flag journey if you need help in your

calisthenics journey check out the

website

at calisthenicsfamily.com leave a like

subscribe and

join the family see you soon

um for more grip when doing the full

human

[Laughter]

flag

[Music]

um

[Music]

then i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it'll it'll do the same for you i'm

gordon and i've been with calisthenics

family for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

[Music]