What is Straddle negative human flag?

The Straddle negative human flag is a controlled eccentric variation of the human flag where you lower from a straddled horizontal hold on wall bars. It primarily targets the core, obliques, and shoulders, requiring high full-body tension and shoulder stability. Difficulty: Hard—best for advanced calisthenics athletes with proper progressions.

How to Do Straddle negative human flag

  1. Set your grip: Place one hand high and one low on the wall bars; use a strong pronated grip and engage shoulders before moving to legs.
  2. Walk legs up: Walk your feet and shins up the bars until hips are above your shoulders; keep scapulae depressed and core braced throughout.
  3. Secure body position: Extend your body straight, squeeze glutes and lats, and maintain a hollow-like core while ensuring shoulder blades are stable and stacked.
  4. Open into straddle: Slowly spread legs into a wide straddle, keeping pelvis neutral and avoiding hip drop; this reduces torque and helps balance during descent.
  5. Slow eccentric descent: Lower yourself with controlled tempo (3–5 seconds), maintain core and oblique tension, and return to start; rest, then repeat on both sides.

Muscle Groups

Core

Description

Grip the wall bars with one hand higher and one lower. Walk your legs up the bars to get into position. Once at the top, extend your body straight and open your legs into a straddle. Slowly lower yourself with control, keeping your core, shoulders, and obliques engaged. Perform on both sides for balanced strength.

Movement Group

Core

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Straddle negative human flag?

The Straddle negative human flag builds core and oblique strength, improves shoulder stability and anti-rotational control, and increases eccentric strength for the full human flag. It also enhances grip strength and body awareness useful for advanced calisthenics and static holds.

What are common mistakes when performing the Straddle negative human flag?

Common mistakes include poor grip placement, collapsing shoulders, letting the hips drop, bending the spine, and lowering too quickly. These increase injury risk and reduce effectiveness; focus on scapular control, braced core, and slow tempo to correct them.

How can I progress to or modify the Straddle negative human flag?

Progress with horizontal lever holds, assisted negatives using bands, tuck and half-straddle negatives, and single-arm pulls on wall bars. If shoulder or core strength is limited, practice side planks, hanging leg raises, and supported human flag progressions first.