Tuck Flag

Technique

How to perform Tuck Flag

1. Grip the vertical pole with your top hand in an overhand grip above head height and your bottom hand low on the pole in an underhand grip with elbow locked.
2. Engage your core and tuck both knees tightly to your chest while keeping your shoulders stacked and arms straight.
3. Press downward with the top hand and push away with the bottom hand to lift your hips sideways off the ground.
4. Continue pressing until your torso is roughly horizontal, legs tucked, and body forms a compact flag position.
5. Hold the tuck human flag for the prescribed duration, maintaining straight elbows, depressed shoulders, and full-body tension.
6. Lower your hips and feet back to the starting position under control.

Recommended external demonstration

Watch Tuck Flag

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.