Human flag

The human flag also known as bar hold is a feat of strength where the body is supported by a vertical bar and is parallel to the ground. A straight line is formed using the arms and body, thus called a flag exercise.

Arguably the most visually impressive body-weight exercise of power anyone’s ever come up with. The unique combination of control, strength, and stability required is unlike anything else in the calisthenics kingdom. Anytime someone does a human flag; it inevitably attracts attention. The exercise requires the performer to have great upper body strength. You have to be incredibly strong and self-confident, but you also must work individually towards this skill.

• Human flag is an extreme and efficient isolation exercise that helps develop powerful and defined triceps.
• Human flag is a fantastic exercise that will build necessary strength to be able to perform the advanced gymnastic/calisthenics skills like front levers.
• This exercise on its own can build amazingly strong and defined abs as well as great overall core strength.
• When it comes to improving your stability, body control, and overall strength, it's hard to beat human flag exercise.
• It ensures the general body strength, maximum flexibility, and good muscular coordination.

• In order to perform human flag, you will need a pull-up bar with a vertical support. Using your one hand, grab the overhead bar while pressing into the vertical pole with opposite hand to press the vertical pole that supports the bar.
• Be sure to keep both arms straight with your lats and shoulders engaged.
• Raise your feet as you press into the support bar with your bottom hand, while pulling from your upper arm.
• Avoid bending your elbows when you stretch your whole body while standing at an angle of about 45 degrees to the floor.
• Do not try to master this exercise at once as it can lead to injuries of the neck, arm and back muscles.