Muscle groups

Back, Biceps, Core, Shoulders, Trapezius


In flag jumps, begin by grasping two parallel bars on a Swedish wall, ensuring your feet are planted firmly on the ground. From this position, explosively jump upwards, aiming to elevate your body into a partial human flag position. Quickly return to the starting position after the jump. Repeat this movement on both sides, alternating between left and right, to engage both sides of the body evenly. This exercise serves as a beginner-level introduction to the human flag, focusing on explosive strength and coordination.

Movement Group


Required Equipment

Wall Bars

Progressions And Regressions