Vertical Flag

Recommended external demonstration

Watch Vertical Flag

How To Human Flag | Barstarzz

Technique

How to perform Vertical Flag

1. Use a fixed vertical pole or a fixed structure with secure handholds at different heights that supports this side-loaded bodyweight position.
2. Grip the upper hold above shoulder level and the lower hold below it, with the lower thumb pointing down and both elbows straight.
3. Pull through the upper arm and push through the lower arm to establish firm opposite-arm support.
4. Use a controlled kick or compact leg entry to bring your hips and feet upward beside the pole without overshooting into a spin.
5. Straighten your legs together above your hips so your body is inverted and nearly vertical, with your hips close to the pole.
6. Maintain the straight elbows and steady shoulder support while holding the position and breathing.
7. Bring your legs down under control to exit, then repeat on the other side as appropriate.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Medial Deltoid.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.