Vertical flag

Grip a pole, pull with the top arm, push with the bottom arm and hold your body vertical along the pole, legs to the sky — the first human flag step, teaching the straight-arm push–pull.

How to do it

1. 01Stand side-on to a firmly anchored vertical pole; grip it overhand with your top hand above your head and lower down with your bottom hand, hands a little wider than shoulder-width apart.
2. 02Lock your bottom arm, push into the pole through the heel of your bottom hand and pull with your top hand.
3. 03Jump up and bring your hips over your bottom hand so your body is vertical along the pole, legs together and pointing to the sky.
4. 04Squeeze your abs and the side of your trunk, keep the bottom arm locked and breathe in short, steady breaths throughout the hold.
5. 05Lower your legs under control; finish one side, then switch your hands and do the other.

Common mistakes

• Bending the bottom arm — lock it, because it carries most of your weight.
• Hands too close together — set them a little wider than your shoulders for push–pull leverage.
• Using an unsafe pole such as a water pipe or drainpipe — only use a park bar upright or a sturdy frame you have tested.

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 × 10s, two sessions in a row.