Adv Tuck Flag

Technique

How to perform Adv Tuck Flag

1. Stand beside a sturdy vertical pole and grasp it above shoulder level with a strong overhand grip.
2. Grip the pole below with your lower hand, keeping its thumb pointed downward and the arm straight.
3. Engage your core and depress both shoulders, stacking them vertically so your torso stays aligned with the pole.
4. Keep your feet together and your legs extended.
5. Press away from the pole with your lower arm while pulling with your upper arm, then swing your hips and legs sideways into an advanced tuck until your body is horizontal.
6. Keep your elbows locked, ribs drawn in, and hips level while holding the position for the prescribed duration.
7. Bring your hips back toward the pole and lower yourself under control, then repeat on the opposite side if desired.

Recommended external demonstration

Watch Adv Tuck Flag

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.