The Human Flag requires a vertical pole or structure that can support your weight. You grab it with both hands and hold your body horizontal. The pole must be sturdy and non-slip. Use it for Human Flag progressions, flag holds, and lateral pulling drills. It's an advanced essential piece of equipment for lateral strength development.
Bodyweight Exercise Collection
Rope Climb with Legs
The Rope Climb with Legs is a foundational rope climbing exercise using leg assistance to reduce arm load.
Rope Climb Negatives
The Rope Climb Negative focuses on the eccentric phase, lowering the body slowly on a rope.
Rope Climb
The Rope Climb is a dynamic pulling exercise that builds grip, arm, and back strength by climbing a vertical rope.
Full Human Flag
The Full Human Flag is a static hold where the body is completely horizontal, supported by one arm pulling and the other pushing.
Human Flag Negative
The Human Flag Negative focuses on the eccentric phase, lowering the body slowly from vertical to horizontal.
Human Flag Hold
The Human Flag Hold is a static lateral pulling and pushing exercise where the body is held horizontal, supported by one arm pulling and the other pushing.