How to Learn the Tuck Human Flag
The tuck human flag is a sideways hold on a vertical pole with your knees tucked. It builds the lateral core, shoulder and grip strength behind the straddle and full human flag.
Tuck Human Flag technique
- Grip the stall bar firmly with comfortable hand spacing
- Top hand overgrip, bottom hand undergrip
- Lock your elbows and keep your arms straight
- Pull with the top arm and push with the bottom arm
- Push your shoulders away from the stall bar
- Pull your knees into a tuck position
- Brace your core and squeeze your glutes
- Keep your head neutral and look straight ahead
Key progressions
These are the main building blocks you work on before the Tuck Human Flag feels solid:
- Vertical Tuck Flag Hold
- Band-Assisted Tuck Human Flag Hold
- Tuck Human Flag Negative
The 3-stage training path
In Raw Control the Tuck Human Flag is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Feet-Assisted Bent Human Flag Lift
- Feet-Assisted Bent Human Flag Push-Up
- Feet-Assisted Pike Human Flag Hold
- One-Arm Side Plank Hold
Training 2
- Feet-Assisted Bent Human Flag Lift
- Feet-Assisted Bent Human Flag Push-Up
- Tuck Vertical Human Flag Hold
- One-Arm Forearm Side Plank Hold
Training 3
- Bent Human Flag Hold
- Vertical Tuck Human Flag Jump
- Band-Assisted Tuck Human Flag Hold
- One-Arm Forearm Side Plank Press
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Tuck Human Flag fits
Each skill line runs through all three levels. This is the path for the Tuck Human Flag:
More beginner skills
Train the Tuck 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.