Human Flag

These notes combine advice from 28 reviewed passages across 10 workouts.

Overview

The human flag is a sideways skill performed on a bar or rings. Its position differs from an upside-down hold. [5] [8] [16]

The movement substantially challenges the abdominals and obliques. It also demands adequate flexibility, including sufficient shoulder flexibility. [8] [9] [18]

Preparation and programming

Prepare the muscles required by the flag before making the full skill a primary training target. [1]

Use Side Star as a preparatory movement for the flag. It also involves the hips. [2]

A modified floor version can build strength and teach the control needed to stop the movement before the bar version is introduced. [7] [11]

Floor-supported preparation

Place a chair or table edge beside the hip for support and keep both elbows on the floor. Lift straight, move sideways, lift upward, and come forward through a ninety-degree path. [6]

Maintain the position near ninety degrees and keep the elbows grounded as the body lifts. Lifting an elbow is a common loss of position in this drill. [10] [12]

Do not let the angle open. Imagine that the bar continues sideways and keep the foot from passing in front of that line. [13]

For the described right-side setup, position the bar on the right, bend toward approximately ninety degrees, and lean slightly forward into the angle. [14]

Begin the elevated variation with the heels slightly forward. Progress later to performing it with the heels on the floor. [25]

Ring-assisted flag

Pull upward on the rings and lean sideways. Keep the hand from folding inward, use the other ring for assistance, and retain that support until the target position is clear. Fold the torso inward as the body leans. [15]

Keep the arms straight and the supporting arm close enough to skim the body. Shift the hang toward that arm, stay rotated inward, and maintain tension. Bent knees are acceptable while learning the position. [17] [19] [20]

As control improves, rely less on the other arm while the ring or rope supports the inward lean. The eventual aim is to hold the position without that extra assistance. [15] [19] [21]

Progressions and variations

Progress from the flag into the reverse flag. The reverse flag uses a behind-the-body hold described as similar to a back lever setup. [4] [16]

In the circle variation, move both feet from bottom to top through a full circle. Squeeze the knees together, keep the upper body still, and avoid taking it backward. [23]

A steady rhythm can make repeated flag movements flow more comfortably during longer sets. [26]

Safety

Coach’s claim

Pressure from the support on the stomach may cause a choking sensation during a supported flag. The claim that this pressure is normal remains medically unverified. [22]

Coach’s experience

In his assessment, the coach considers the human flag difficult but less difficult than its reputation suggests. He regards planche and front lever as harder, with back lever also presenting some difficulty. [3]

In his own training, the coach rises from a cross into a flag and then a reverse flag. He finds that this sequence strengthens him in a distinct way. [24]

In his own programming, the coach uses the movement for high-repetition work once he has established its rhythm. [26]

Sources

1. 2024-01-22, 480.9-491.1s

Workout: workout:2024-01-22

Passage: passage:2024-01-22:000167-000169

2. 2024-10-22, 3326.0-3343.1s

Workout: workout:2024-10-22

Passage: passage:2024-10-22:001251-001257

3. 2025-05-23, 4967.8-4996.0s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:001408-001413

4. 2026-01-07, 3069.4-3085.0s

Workout: workout:2026-01-07

Passage: passage:2026-01-07:000943-000954

5. 2026-01-17, 548.2-553.5s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:000133-000135

6. 2026-01-17, 4655.7-4692.7s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001293-001309

7. 2026-01-17, 4694.3-4708.8s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001310-001316

8. 2026-01-17, 4736.9-4749.8s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001326-001330

9. 2026-01-17, 4758.7-4765.8s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001334-001336

10. 2026-01-17, 4814.7-4822.1s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001347-001349

11. 2026-01-17, 4871.6-4888.9s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001366-001371

12. 2026-01-17, 4897.5-4914.5s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001375-001384

13. 2026-01-17, 4918.7-4926.1s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001388-001390

14. 2026-01-21, 4418.1-4428.3s

Workout: workout:2026-01-21-meeting

Passage: passage:2026-01-21-meeting:001118-001124

15. 2026-02-09, 3144.2-3191.1s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000857-000884

16. 2026-02-09, 3195.0-3254.1s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000887-000898

17. 2026-02-09, 3382.1-3446.7s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000921-000945

18. 2026-02-09, 3463.9-3467.3s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000951-000952

19. 2026-02-09, 3473.4-3509.0s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000956-000967

20. 2026-02-09, 3543.6-3566.4s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000974-000974

21. 2026-02-09, 3572.1-3581.6s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000980-000986

22. 2026-02-09, 3582.4-3590.5s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000987-000988

23. 2026-02-26, 4375.0-4410.7s

Workout: workout:2026-02-26

Passage: passage:2026-02-26:001304-001316

24. 2026-05-31, 2110.2-2119.8s

Workout: workout:2026-05-31

Passage: passage:2026-05-31:000702-000705

25. 2026-07-12, 756.2-760.9s

Workout: workout:2026-07-12

Passage: passage:2026-07-12:000169-000171

26. 2026-07-12, 808.7-819.5s

Workout: workout:2026-07-12

Passage: passage:2026-07-12:000192-000196