Human Flag

Instructions

1. 01

   Stand close to a sturdy vertical pole.

2. 02

   Grip the pole high with the top hand (overhand) and lower with the bottom hand (underhand).

3. 03

   Kick the legs up and out while pressing the bottom arm hard against the pole.

4. 04

   Extend the body horizontally so it forms a straight line parallel to the ground.

5. 05

   Hold the position with the body rigid for the target time.

6. 06

   Lower under control.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.