What is Vertical flag hold?

The Vertical flag hold is a pole-based isometric exercise where you grip a vertical bar with one hand above the other and hold your body straight parallel to the pole. It targets the core, shoulders, biceps, forearms and back. Difficulty: Medium — requires shoulder stability and core strength.

How to Do Vertical flag hold

  1. Grip the pole: Place one hand high and the other just below, using a strong overhand grip. Keep wrists neutral and shoulders engaged before lifting.
  2. Set body position: Pull your top shoulder down, extend hips away from the pole and align your body vertically parallel to the bar for a straight line.
  3. Engage core and shoulders: Brace your core, squeeze lats and activate shoulders; press through the top hand to support body weight and stabilize your torso.
  4. Lift and hold: Use controlled tension to lift legs and keep them stacked. Maintain straight hips and full-body tension while breathing steadily during the hold.
  5. Exit safely: Lower legs with control, switch hand position when rested, and repeat on the other side. Avoid dropping or twisting to prevent injury.

Muscle Groups

Biceps, Core, Shoulders, Forearm, Back

Description

Grip a vertical bar with one hand above the other and align your body vertically. Engage your core and shoulders to hold your body in a straight line parallel to the bar. Maintain this position for the desired duration before switching sides.

Movement Group

Core

Required Equipment

Pole Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Vertical flag hold?

It strengthens the core, shoulders, biceps, forearms and back while improving unilateral control, scapular stability and grip endurance. Regular practice enhances body tension and supports advanced calisthenics moves like front levers and static pole skills when progressed responsibly.

What common mistakes should I avoid with the Vertical flag hold?

Common errors include poor shoulder engagement, collapsed top shoulder, rounded spine, swinging legs and relying on grip alone. Also avoid jerky movements and too rapid progression; focus on scapular activation, straight hips and controlled holds to reduce injury risk.

How do I progress or find alternatives to the Vertical flag hold?

Progress with assisted variations: band-assisted holds, tucked or straddle flag, negatives and incline flag holds. Build core and shoulder strength with side planks, single-arm hangs and pulling work. Increase hold time gradually and practice both sides for balanced development.