Tuck Flag

Recommended external demonstration

Watch Tuck Flag

Technique

How to perform Tuck Flag

1. Grip the vertical pole with the top hand above your head and the lower hand farther down, using the stated overhand and underhand contacts.
2. Straighten both arms and turn your chest to face sideways, with one shoulder above the other.
3. Pull through the top arm while pushing the pole away through the lower arm to take weight off your feet.
4. Bring both knees toward your chest and raise your hips into a compact flag with your torso roughly horizontal.
5. Keep your elbows straight, maintain active shoulder support and resist twisting or sagging through the waist.
6. Lower your feet under control before releasing the pole, then 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.