What is Human Flag Hold?

The Human Flag Hold is a high-skill calisthenics hold where your body is held horizontally from a vertical support, primarily targeting core, shoulders, lats, triceps and forearms. It’s an Insane-level move requiring exceptional full-body tension, shoulder stability and grip strength; progress with drills.

How to Do Human Flag Hold

  1. Set up grip: Find a sturdy vertical pole or bar; place top hand on the bar and bottom hand against the pole about shoulder-width apart for control and stability.
  2. Engage shoulders: Keep both arms straight, retract lats and depress shoulders to create a solid scaffold before lifting; warm shoulders thoroughly to reduce injury risk.
  3. Brace core: Tighten obliques, pull ribs down and tilt the pelvis to form a rigid body line; maintain full-body tension throughout the movement.
  4. Initiate lift: Drive the bottom hand into the pole while pulling with the top hand, slowly raising feet and hips toward a horizontal position.
  5. Hold position: Keep arms straight, breathe steadily, and hold the horizontal line; start with short 1–3 second holds and increase time gradually.
  6. Controlled descent: Lower your legs with control, avoid dropping or bending elbows; step back and rest between attempts, using assisted progressions if needed.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Forearm, Back

Description

In order to perform human flag, you will need a pull-up bar with a vertical support. Using your one hand, grab the overhead bar while pressing into the vertical pole with opposite hand to press the vertical pole that supports the bar.

Be sure to keep both arms straight with your lats and shoulders engaged.

Raise your feet as you press into the support bar with your bottom hand, while pulling from your upper arm.

Avoid bending your elbows when you stretch your whole body while standing at an angle of about 45 degrees to the floor.

Movement Group

None

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Human Flag Hold?

The Human Flag builds exceptional core and shoulder strength, improves scapular stability, grip and full-body tension. It also enhances body awareness, unilateral strength and athletic coordination useful for advanced calisthenics and functional performance.

What common mistakes should I avoid when doing the Human Flag Hold?

Avoid bent elbows, weak scapular engagement, letting the hips sag, rushing the lift, or using poor grip. Skip attempts when shoulders aren’t warmed or when form breaks down to prevent injury.

How can I progress to the Human Flag or what are good alternatives?

Progress with side planks, tuck flags, band-assisted flags, negative lowers and pole holds. Build shoulder and core strength with rows, presses and anti-rotation drills before attempting unassisted holds.