The human flag is without a doubt one of the most impressive bodyweight exercise. It requires a prodigious strength to bodyweight ratio and a great deal of technique. It is considered to be a complete body exercise where shoulders, lats and side abs are particularly solicited. For this reason it is especially recognized to build core strength.

Achieving this feat is quite an attention grabber. The strength it requires and the anti-gravity illusion it projects definitively impresses the crowd. That probably explains why it quickly gained so much popularity over the last years.

Human Flag Position

To achieve a correct human flag form, the performer must place both hands on a vertical pole and place his body parallel to the ground. Both arms must be straight and the whole bodyweight is sustained without any other support. Legs need to be closed and the body has to be straight. Here is a picture of a nearly perfect human flag position.

Parallel Bars

The human flag can also be done on parallel bars placed at different heights. Even though this is not considered to be a strict and official form of human flag, the strength requirements and techniques are pretty similar. The better grip simply helps to have more balance and it will often prevent to spin around the pole (a common beginner problem).