Human Flag For Beginners | How To Start Training?

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what are sup guys and welcome to a new

video it's Jonah care from calisthenics

family and today I'm going to explain

how to start with the Yuma flag so stay

tuned and enjoy the video

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you

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alright guys so in this video I'm going

to explain how to start with the human

flag so I'm gonna explain how to grab

the bar I'm gonna do some first

progressions and also I'm gonna give

some really good tips that helped me

personally to get the straddle human

flag and this video is actually for the

people that already have some experience

with bodyweight training so you can do

like 5 to 10 pull-ups but you haven't

done any skill training for human flag

yet you're just getting started with the

human flag so yeah that's basically the

purpose of this video so let's start

with the first subject which is actually

how to grab the bar and this is really

an important matter because we see a lot

of people are starting to Train human

flag with like a vertical pole so just

like this one and if you grab a bar like

that it's really hard to get yourself in

position and stay in the position

because you really have to squeeze like

really hard to get yourself in the right

position and this is like only possible

when you have some experience with the

human flag already and so we're gonna

start with a Swedish wall like we call

this like horizontal bars like this and

in this way you can also if you were

small you can like grab this one if

you're a little bit larger you can grab

this one and also with this point it's

really important how you grab the bar

because it's also possible to rotate the

one side or the other side but because

if you grab the bar like this and your

other hand is like here it's not in the

right position so as you can see my hand

is here and my other hand is here so I

will definitely rotate this way and also

the other way around

if my lower hand is here and I grab my

upper end here you can see it's not it's

not aligned perfectly so you will rotate

backwards so one really important tip

when you grab the bar is to grab it all

the way to the side so

touch the side of the wall and also with

your upper arm touch the side of the

wall so you have a perfectly aligned

real alright so that was all about where

to place your hands and now I'm going to

explain how to place your hands so how

do you place your hands with your upper

hand supernate it like you need to put

your hands underneath the bar like this

and then grab it and with the other hand

pronated so this hand is going over the

bar like this we also see a lot of

people doing especially the lower arm

wrong so they grab it like this

and then this I cannot really imagine

how to do a you know flag like this

that's really a challenge maybe in the

future but that's a really wrong way to

start off ok so how to get started with

the actual human flag it's really an

uncommon position because with the lower

end you have to push and which up end

you have to pull and this is actually I

think the only skill or exercising

calisthenics where you have to push and

pull at the same time with different

arms so that makes the skill really a

new skill to learn and also a new

movement so that's why it's really hard

to start off with this skill so the

first thing that you want to do is just

grab the bar like I just explained so

like this and now the only goal is to

get your feet off the ground so like

this

all right so that is the first position

that you need to master if you want to

learn the new blue flag and how do you

get into this position well your lower

arm needs to be a slightly bent so you

can also involve your triceps and

shoulders drink a lot because if you

lock this arm all the forces will come

to your shoulders and this will really

really like hurt your shoulders in the

long term if they are not strong enough

so the lower arms slightly bent and also

the upper arm slightly bent or maybe a

little bit more bent so you can also

pull a lot with your upper arm so to

involve the strength of your bicep and

your back muscles that will make it a

little easier to get yourself off the

ground but in a long term your goal will

be to have your upper arm straight so if

you start off you can ask your upper arm

like this and then you go up will be

just raising this out like this

all right and one really really

important tip to get into this position

and what we see a lot of people doing

wrong actually is you you don't have to

jump in this position but you just have

to tuck the knees really slowly until

you just hang so you're actually your

upper body has to do the work instead of

your legs

jumping yourself in a position so we see

a lot of people doing this which is the

wrong way so they are like this then

they are trying actually to already go

into the human flag so they really jump

high and it will be really difficult to

stay in that position with a jump so

instead what you want to do is first

look one leg and then get all the forces

in your arms to lift yourself up and

then slowly lift the other leg alright

guys so this exercise is really the most

important exercise when you want to get

started with the human flag because with

this exercise you really get used to the

forces that you need to like get in this

unnatural position with one arm pulling

and one arm pushing and for this

exercise your goal will be to hold this

for about 10 to 20 seconds and where you

can do this for 10 to 20 seconds then

you can move on to further progressions

which I will come to next alright guys

so that was the first step into the

human flag and this exercise actually is

called the vertical flag down hold

because it's a free reflec and you hold

it in a downward position and then the

next step is to get used to the

horizontal flag like the regular flag

but with a resistance band so you can

really get used to all the other

strengths that are also involved in the

human flag such as the core strength

alright so with this exercise you're

going to need a band and this is kind of

a thin band

and the first progression is actually to

do a one lagged human flag and with this

exercise is also important to have the

band also aligned with your ends so if

your hands are here and the other hand

is here you're gonna need the band

exactly above your hands and then you're

gonna need the band to be tied into your

upper leg so like this so the band can

already help you a little bit to get

yourself in a Yuma flag position so I'm

already feeling the force upwards and

what you need to do next is take your

lower leg in so you will do a one leg

human flag this is enough

and with this exercise it's actually the

same principle you don't need to jump

into this one leg human flag you can

just lift your leg up in a tuck position

to get into one leg human flag so watch

carefully I don't jump I don't do

anything but I make sure that I get

already the strength in my lats

and my shoulder to lift myself up and

then only thing lift this leg up I would

recommend to start with a thicker band

and then work your way up with thinner

bands until you have like a really

controlled feeling in this position and

once you I can do the one leg human flag

you can move on to a straddle and

ultimately a full human flag in a band

so I'll also demonstrate the straddle

human flag so you just got to pull

yourself up in the air and don't jump

don't do anything

all right so once you can do this riddle

you move like with a bent you can move

on to the last step which is to fool you

in flag and you can also do it without a

jump and just move your lower leg to

your upper leg

alright guys so I just showed you how to

progress with the bands but you don't

want to train with bands only because

once you get used to the bands your

bodyweight will just feel so happy that

it will really be impossible or almost

impossible to do the human flag without

the bands so whenever you get

comfortable in this position where they

bent you want to start trading the yield

flag with your bodyweight only and then

the first thing that you need to do is

the kick up and you've got to start in

the same position as before so like this

but now instead of just hang you got to

kick yourself up until a vertical flag

up hold so this was vertical flag down

hold the next step is the vertical flag

peple so like this

alright guys so this probably looked

very easy but I know that it's really

hard if you have never done this before

so I'm gonna explain how to get in the

vertical flag that hold position

so the most important aspect is that you

just need to jump as high as possible

and you can also use your legs to create

a swing like this so your outer leg

needs to cross your inner leg like this

and then you need to swing all the way

up and jump with this leg at the same

time and then bring your hips to the

bars as fast as possible all in one

movement it won't look like this cross

your legs

all right so that is the first step when

you want to train the human flag with

your bodyweight only and once you reach

that vertical up hold position

you can move on on a negative movement

to a one leg you move like or Australian

flag or ultimately the fool you moves

like so for the one leg it would look

like this so you will start in the up

hold and then lower down in the negative

movement and then hold the one leg use

like as long as possible

alright guys so with these methods you

can work your way up to train for the

human flag so first of all get used to

the human flag with the down halt and

then next get used to the human flag a

horizontal position with the bends and

once you got comfortable with that

movement you can use your own body

weight with the up hold and then do

negative exercises such as one leg drops

or maybe races up and down to ultimately

work towards your full human flag

alright guys so these were all the tips

that we could give you to start with the

human flag training like if you are a

beginner and navigate the human flag

before I would say these tips are really

crucial to get your first progressions

of the human flag and yeah once you get

strong in other areas also if you do

more core work of course like

toes-to-bar

and windshield wipers all those crucial

exercises were also really fast in your

progress with the human flag so yeah

that's all I got to say about this video

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on our website so that was all about the

human flag video and now something

completely different as you might have

noticed in the latest videos we've been

doing English videos only and also as

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Michael discussed the stringers that we

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we will catch you in the next video

peace out guys

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