How to Learn the Human Flag
The full human flag is a horizontal side hold on a vertical pole with your body completely straight, one of the most recognisable feats of lateral core and shoulder strength.
Human Flag technique
- Grip the stall bar firmly with comfortable hand placement
- Top hand overgrip, bottom hand undergrip
- Lock both elbows and keep your arms straight
- Pull hard with the top arm and push hard with the bottom arm
- Brace your core and squeeze your glutes
- Kick up into a Vertical Human Flag
- Lower under control into the Human Flag
- Come down under control, never just let go
Key progressions
These are the main building blocks you work on before the Human Flag feels solid:
- Human Flag Straddle Hold
- Band-Assisted Human Flag Hold
- Human Flag Negative
The 3-stage training path
In Raw Control the Human Flag is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Band-Assisted Human Flag Push-Up
- Human Flag Negative
- High Human Flag Hold
- Hanging Windshield Wipers
Training 2
- Tuck Human Flag To Vertical Human Flag
- Vertical Human Flag To High Straddle Human Flag
- Human Flag Straddle Hold
- Side Lying Double Leg Lift
Training 3
- Band-Assisted Human Flag Leg Raise
- Human Flag Negative
- Human Flag Max Hold Attempt
- Supported Human Flag Leg Lift
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Human Flag fits
Each skill line runs through all three levels. This is the path for the Human Flag:
More expert skills
Train the Human Flag with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.