Anyone here do human flags?

[Kforcer]

Recently just got into them. Biggest issue I've had is placement and alignment; basically, if these are right, you have a much higher chance at pulling it off. You want to align your body so that your shoulders are positioned to support its weight, with a push from the bottom arm and a pull from the top. I've also found that walking backwards can help, though I've also done it without that. Having your hands inline with one another is also a huge thing.

But...I was wondering. I can get them, but so far it hasn't been consistent. Today, in the middle of my workout, I did them on my first try and decided to let them go. Anyone have suggestions for exercises to make them more consistent, or is the best thing just to do them a lot until it gets second-nature? Just curious as to opinions. Some things, the best thing is just to do it repeatedly, even if there are exercises that can help. Other things, the supporting exercises are as important as anything else. From what I feel, straight arm pushing strength with the shoulders and obliques are the most important aspects, but I don't know what the oblique exercises I would do that would necessarily hit them in a way conducive to the stress a flag puts on them. Window wipers maybe? There's that one exercise where you are on your side, supported on one elbow or hand and you have one foot atop a surface, the other foot held off the ground, below the surface, might be relevant.

 

[Fahcough]

Almost responded with some confidence with Dragon Flags on the mind. Then realized wrong calisthenics move .

Human flag much harder to do and practice. I would think any amounts of core holds would be great practice, as well as learning to keep your legs straight. Windshield wipers, side planks as mentioned, L-sit holds , hell even Dragon Flags would be a step in holding body. Overhead holding weight, marching with weight. If possible, suspend a resistance band from another object and put 1 foot in it as support. It's baby steps but I've did them in the pool from the ladder and the side wall, it's probably 40% of actual body weight.
Standing oblique crunches with a plate.
Banded rotation burst or anti rotation pulls
Planche planks
Ice cream maker on bar or rings
Handstand leaning feet left & right
Front levers
Arms out front planks
Hollow rocks

 

[Kforcer]

Lately, I've been just doing them and then moving on if I get it on my first try, because I just didn't want to get caught up in attempts, successes and failures. That might be the wrong approach, but I've had a few times in the gym where it was like, failure, failure, failure, successful hold, failure, failure, success, success, failure. Maybe that's just working out and learning new stuff. But then I end up staying on it forever because I don't want to leave off on a losing note.

I was also trying to figure out if there was something more hypertrophic to do that could build up the muscles you hit there. I like your suggestions though, especially the handstand leans because the shoulder placement and push is such a crucial thing with the flag. I think I feel it the most in my shoulder and obliques. I like the oblique crunches thing too.

One thing that's annoying, sort of, is that I have the mirror when I do them on one side of the body--with my right arm as the push arm--so I can tell that I've got it, whereas the more difficult side, with my left arm as the push arm, I got no mirror. It felt pretty good today though. My problem is that without a mirror I sometimes just assume the best for myself.

 

[Fahcough]

Lately, I've been just doing them and then moving on if I get it on my first try, because I just didn't want to get caught up in attempts, successes and failures. That might be the wrong approach, but I've had a few times in the gym where it was like, failure, failure, failure, successful hold, failure, failure, success, success, failure. Maybe that's just working out and learning new stuff. But then I end up staying on it forever because I don't want to leave off on a losing note.

I was also trying to figure out if there was something more hypertrophic to do that could build up the muscles you hit there. I like your suggestions though, especially the handstand leans because the shoulder placement and push is such a crucial thing with the flag. I think I feel it the most in my shoulder and obliques. I like the oblique crunches thing too.

One thing that's annoying, sort of, is that I have the mirror when I do them on one side of the body--with my right arm as the push arm--so I can tell that I've got it, whereas the more difficult side, with my left arm as the push arm, I got no mirror. It felt pretty good today though. My problem is that without a mirror I sometimes just assume the best for myself.

It's not an ideal set up unless in your home gym, but I attach bands to something overhead then lay in plank and put feet in them. So they're suspended about 2-3 ft off the ground. Hold the plank and sweep your legs back n forth, it's going to light your obliques on fire from the core control needed to keep body straight and pull the legs back other direction.

Mirror is a good tip. Also the camera for self education. Maybe not in public gym, but if you can see whats good or not good it's easier to work on it. Best of luck! You seem to be progressing already.

 

[vision1]

t's not an ideal set up unless in your home gym, but I attach bands to something overhead then lay in plank and put feet in them. So they're suspended about 2-3 ft off the ground. Hold the plank and sweep your legs back n forth, it's going to light your obliques on fire from the core control needed to keep body straight and pull the legs back other direction.

Gotta try that one

 

[Fahcough]

Gotta try that one

Glad you understand the visual. No chance in hell I could find a google image lol .

 

[cincymma79]

I can do one at 44 still. Assuming I’m thinking of the right thing.

 

[Van Daz]

Just do the pole minus flag....

 

[Fahcough]

I can do one at 44 still. Assuming I’m thinking of the right thing.

Walk up to a pole. 1 hand low , 1 hand high. Hold body out like a flag, don't forget the l

 

[cincymma79]

Walk up to a pole. 1 hand low , 1 hand high. Hold body out like a flag, don't forget the l

I can do that. Gymnastics as a kid was the best thing my parent ever did for me

 

[vision1]

This thread is a boost.
"Anyone here do Iron Crosses?"

 

[cincymma79]

This thread is a boost.
"Anyone here do Iron Crosses?"

I highly doubt it and I haven’t had a chance to try

 

[Fahcough]

This thread is a boost.
"Anyone here do Iron Crosses?"

about 40% of one. No where near the full cross. Can do them with cheat grip, where you thread your hand over the ring through the straps and grab the rings from the outside. Excellent chest pump.

 

[vision1]

I’m just joking.
Surprised many people on here can do a flag.

 

[Fahcough]

I’m just joking.
Surprised many people on here can do a flag.

Am no stranger to WTF routines. Before fking shoulder up was working on Rings L-sit to Muscle up to Handstand.
The body weight stuff is so much harder (funner) than picking up balanced barbells.

 

[Baby Hanma]

I currently can't do a single pull up.

 

[Fahcough]

I currently can't do a single pull up.

They are a bit of technique hidden in the strength. Is it something you're looking to accomplish?

 

[Baby Hanma]

They are a bit of technique hidden in the strength. Is it something you're looking to accomplish?

Not anytime soon. Maybe after ten years when I'm done trying to be the aged Asian Paul Anderson.

 

[Kforcer]

It's not an ideal set up unless in your home gym, but I attach bands to something overhead then lay in plank and put feet in them. So they're suspended about 2-3 ft off the ground. Hold the plank and sweep your legs back n forth, it's going to light your obliques on fire from the core control needed to keep body straight and pull the legs back other direction.

Mirror is a good tip. Also the camera for self education. Maybe not in public gym, but if you can see whats good or not good it's easier to work on it. Best of luck! You seem to be progressing already.

For what it is worth, I have them dialed in pretty well now. Hand placement and positioning my body so that I was allowing my shoulder to align where it was able to take on the load of my body were for me, the two biggest parts. And just getting used to it. So, on the ladder I do them on, I do them so my hands are at the end of the ladder, so that they are automatically lined up.

 

[Fahcough]

For what it is worth, I have them dialed in pretty well now. Hand placement and positioning my body so that I was allowing my shoulder to align where it was able to take on the load of my body were for me, the two biggest parts. And just getting used to it. So, on the ladder I do them on, I do them so my hands are at the end of the ladder, so that they are automatically lined up.

You talking a wall ladder? The one with wooden gym bars spaced every buncha inches. Or a 6ft construction ladder, cause that would be a badass job trick.