Straddle human flag

A human flag with both legs straight and spread wide, body horizontal to the side; the longer lever demands very strong shoulders, lats and side trunk.

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, lock your bottom arm, pull with your top arm and bring your body out sideways through a tuck.
3. 03Straighten both legs and spread them wide — the wider the straddle, the easier the hold — keeping your hips level with your shoulders.
4. 04Squeeze the side of your trunk, your glutes and abs, point your toes and keep the hold short and clean.
5. 05Tuck back in and lower your feet under control; finish one side, then switch your hands and do the other.

Common mistakes

• Hips and legs dropping below horizontal — widen the straddle or go back to the tuck.
• Piking so the legs come in front of the torso — squeeze your glutes to keep your legs in line with your body.
• Holding to failure despite pain in the bottom shoulder — that shoulder carries a huge load, so keep holds short and add time slowly.

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 × 5s, two sessions in a row.