Zirv Fitness
Strength exercise

Human Flag

How to do it

  1. Grip a vertical pole with the top hand in a pressing grip and the bottom hand in a supporting grip roughly hip to shoulder width apart.
  2. Brace the core hard and pull the shoulders down and back before driving the hips and legs out to the side.
  3. Press down through the straight top arm and pull the pole in tight against the hip with the bent bottom arm so the body forms a straight horizontal line off the pole, working the shoulders, latissimus dorsi, and core together.
  4. Keep the legs together and the toes pointed to maintain a straight line from shoulders to feet.
  5. Breathe in short, controlled breaths while holding the horizontal position, keeping the ribs pulled down rather than flaring.
  6. Lower under control back to the pole between attempts instead of dropping out of the position.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

Related Core exercises

Cable Row (Rope)Medicine Ball Rotational ThrowMedicine Ball Side ThrowSandbag SlamSkiErgSkin the Cat
Type
Strength
Equipment
Bodyweight
Primary muscles
Core, Shoulders, Latissimus Dorsi
Measured in
Time