Adv Tuck Flag

Recommended external demonstration

Watch Adv Tuck Flag

Tuck human flag

Technique

How to perform Adv Tuck Flag

1. Stand beside a stable vertical pole and take a wide two-hand grip, with the upper hand above the lower.
2. Keep the lower arm straight and press into the pole while the upper arm pulls against it.
3. Bring the feet clear of the floor and position your torso sideways, with shoulders and hips aligned.
4. Keep both knees bent and open the hips to approximately 90 degrees for the advanced tuck.
5. Hold the torso horizontal without bending either elbow or letting the hips roll toward the floor.
6. Lower the feet under control, then repeat with the opposite side facing the pole.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, External Oblique, Internal Oblique, Medial Deltoid, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.