Human flag negative

From a vertical flag, lower your body slowly sideways toward horizontal, building the straight-arm and side-trunk strength for the human flag.

How to do it

1. 01Grip the pole as for a vertical flag: top hand overhand above, bottom hand lower, hands a little wider than your shoulders.
2. 02Jump up into a vertical flag, locking your bottom arm and pulling with the top one.
3. 03Tighten the side of your trunk and lower your legs slowly sideways, away from the pole, toward horizontal, with your body rigid as one block; straddling your legs makes it easier.
4. 04When you can no longer brake, bring your feet down to the floor under control.
5. 05Do all reps on one side, then switch your hands and do the other.

Common mistakes

• Dropping quickly — lower slowly, straddling your legs to make it easier if needed.
• Bending at the hips so the legs drop ahead of the torso — tighten the side of your trunk to keep your hips in line with your shoulders.
• A soft bottom arm and a collapsing shoulder — lock the bottom arm and keep pushing into the pole.

In the Human flag progression

1. 1Vertical flag
2. 2Human flag negative
3. 3Tuck human flag
4. 4Straddle human flag
5. 5Human flag

Standard to move on: 3 sets × 3, two sessions in a row.