Steps To Achieve The Human Flag
Fitness & Exercise

Steps To Achieve The Human Flag

The human flag is an elite body weight hold in which the body is parallel to the ground held by the arms on a vertical object. The body is suspended like a flag. Interesting ins’t it? Wondering what it takes to do the human flag? Master the art and become a pro by these few workout training tips.

Before we get started it is important to keep in mind that Human Flag training may cause a lot of stress on the Shoulders, Abs and Back muscles. Hence, training these muscles is important to do human flag successfully. It is essential to maintain a high strength to mass ratio.

Here are a few workout exercises which will help to fly like a flag.

Work your back muscles :

Pull-up is one of the best exercises to develop most of the back muscles. It involves a number of larger muscle groups working at the same time like back, shoulders & arms. Doing regular Chin-ups will help increase the strength needed to hold the body whilst doing human flag.


Deadlift works more muscles than any other exercise. The Deadlift works your lower and upper body, including the back muscles. Deadlifts helps develop core strength, which is derived by training the central muscles of the body. It also helps develops a strong grip, which is important in performing Human Flag. You can do Deadlift workout 2 Times/Week with right intensity (3-4 sets of 8-12 Repetitions).

Strengthening your shoulders:

Shoulders are the most movable and unstable joints in the body. To remain stable, it must be kept in place by muscles, ligaments, and tendons. Therefore, it is very important to make sure these soft tissues are strengthened to keep the shoulder strong, flexible, more coordinated, and conditioned to handle stress. The shoulder positioned at the bottom of your human flag supports a lot of your body weight. By doing Shoulder Press with Dumbbells/Barbell or by practicing body weight exercises like Handstand Push Ups, you need to develop your shoulder strength. You need to do Shoulder workouts 2 Times/Week (3-4 Sets of 8-15 Repetitions).

Work your Core Muscles :

Core exercises train the muscles in the pelvis; lower back, hips and abdomen to work in harmony. This leads to a better balance and stability during Human Flag.

We need to work on ab strengthening especially the side abs (Oblique). They must be very strong to support the legs with such a big lever effect against them. To develop your abs you need to include Floor/Weighted Sit-Ups, Russian Twist, Jack-knife Sit-ups, Heel Touches, Windshield Wipers, and Planks. Include these workouts every alternate day (3-4 sets of 15-25 reps & for planks more than 1 min).

By integrating these training in your routine you should be able to do the flag soon.


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