What is Human flag jump to negative?

The Human flag jump to negative is a hard calisthenics move where you jump into a high human flag and slowly lower with control. It primarily targets the core, obliques and shoulder stabilizers, demanding advanced grip and eccentric strength.

How to Do Human flag jump to negative

  1. Set your grip: Place one hand high and one low on wall bars; use a false grip if needed. Feet shoulder-width apart and engage shoulders before the jump.
  2. Brace your body: Tighten core, glutes and lats; pull the top shoulder down and push through the bottom arm to create full-body tension.
  3. Explosive jump: Drive through your legs to jump into the human flag position with hips rotated and legs extended upward, aiming for a straight, locked alignment.
  4. Controlled descent: Slowly lower your body with constant tension, keeping the torso straight and feet together. Resist gravity with shoulders and obliques for 3–6 seconds.
  5. Dismount and switch: Carefully come down, rest 60–90 seconds, then repeat the sequence on the opposite side to ensure balanced strength and reduce injury risk.

Muscle Groups

Core

Description

Grip the wall bars with one hand lower and one higher. Jump into a high human flag position with your legs extended upward. Engage your core and slowly lower your body, keeping it straight as you descend. Focus on control and strength in your shoulders, core, and obliques. Perform on both sides for balanced development.

Movement Group

Core

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Human flag jump to negative?

Benefits include increased core and oblique strength, improved eccentric control, enhanced shoulder stability and grip endurance. The negative trains full-body tension and motor control useful for achieving the freestanding human flag.

What common mistakes should I avoid?

Common mistakes: bending at the hips, letting legs drop or rotate, using a passive grip, rushing the descent, and failing to engage shoulders or lats. Focus on tension, slow eccentrics and proper hand placement.

How do I progress to or regress from this move?

Progress by extending eccentric duration, increasing hold height or removing assistance; add resisted negatives. Regress with tuck flag negatives, band-assisted jumps, elevated foot supports or side-plank and hanging oblique work.