Straddle Flag

Recommended external demonstration

Watch Straddle Flag

How to Human Flag - Step by Step Beginner to Advanced Progressions

Technique

How to perform Straddle Flag

1. Choose a fixed pole or fixed bar structure with secure grips one above the other; ordinary same-height dip rails do not provide this setup.
2. Grip the higher position with one hand and the lower position with the other, keeping both elbows straight.
3. Pull through the upper arm and push away through the lower arm while keeping your chest facing sideways.
4. Use a controlled entry to raise your body beside the support and open your straight legs into a straddle.
5. Hold your trunk approximately horizontal without letting your hips sag or your chest rotate toward the ground.
6. Maintain the opposing arm forces while breathing, then lower your feet under control and repeat on the other side.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.