The human flag, known in the world as the human flag, is the dream of every street workout athlete and more! To make a human flag, you need years of work and systematic overcoming of successive training stages. Check what a properly made human flag looks like and what needs to be done to get to the legendary human flag position.

The road to the human flagcan be long and bumpy, but it's definitely worth the effort - it's one of the most advanced street workout figures! Achieving this position can be the true pride of every athlete and probably many of them dream of it. Are you wondering if you can make a human flag? Read and see for yourself.

Human flag - what is it

The human flag is one of the figures found in street workout - a sport in which exercises are performed using tools and objects placed outside.

It belongs to the advanced street workout figures and it takes long exercises to approach it. The approach to the human flag begins with mastering the individual training steps of street workout, which include, among others, two-handed and one-handed pull-ups and Swedish push-ups (dips).

A correctly made human flag is bouncing off the ground and pulling yourself up, standing sideways to the bar or ladders, so that the body is in one horizontal line. Our body should keep full extension in the elbow joints and keep the silhouette in one line on the head-to-foot plane. Moreover, the wrists should be positioned so that the hand on top holds the bar with the grip, and the one on the bottom holds it with the grip.

Human flag - what muscles are involved

The human flag harnesses the muscles of the entire body because it is an extremely demanding and multifunctional exercise. The muscles that engage the most are:

  • deltoid muscles
  • back muscles (trapezius, lats)
  • extensor muscles of the spine (deep muscles)
  • rectus abdominis muscle
  • oblique abdominals
  • gluteus muscles.

It is also worth realizing the importance of muscle work in a human flag. Thanks to strong shoulders, we can stick to the top, aa well-stretched and strong latissimus muscle allows it to bend to the side and rise smoothly. In turn, the abdominal muscles in the human flag have a stabilizing function and help keep the body in one line.

In contrast, the back extensor and gluteal muscles support the body in maintaining position and protect the spine and joints from overload. Let's also not forget about the importance of working wrists! How tightly we grip the bar and lead the body to the human flag depends on the strong embrace.

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Human flag - how to prepare

To make a human flag, you have to go through a long training path. At the beginning, it is worth starting with general development exercises in the gym and functional body training. Training with elements of yoga will work well here - it will strengthen the stabilizing muscles, i.e. deep muscles, extremely important in the human flag, and will increase the range and mobility of the joints.

We cannot forget about traditional strength exercises that will take care of muscle strength and endurance, i.e. all kinds of push-ups, squats, pull-ups and barbell training.

To get to the human flag, you need to start with general development exercises in the gym and functional training.

In the second place, it is worth going to a typical street workout and doing exercises that are a prelude to the human flag. These include, among others, leg raises on a stick, push-ups in a handstand, side planks (boards), leg and arm raises, dips and one-handed pull-ups.

Our regularity, commitment and level of physical fitness depend on how long it will take before we make a human flag. Many athletes work on the human flag for years, but if we regularly do street workout and perform some of the acrobatic poses, reaching the human flag can be much faster and easier and only take a few months. It all depends on the level of training advancement and sports experience we have.

Find out what you need to do to progress towards humanityflag

Human flag step by step

Examples of exercises that will facilitate the execution of the human flag and allow you to progress in training:

1. Superman : superman is an exercise performed while lying on the front side of the mat. It consists in lifting straight arms and legs at the same time. It strengthens the abdominal and spine muscles and teaches you to exercise, taut body posture.

2. Raise the legs on the bar : This exercise is performed while hanging on a bar or ladders. It consists in bringing straight legs closer to the chest. It strongly activates the abdomen and hip flexors. He also exercises his shoulder girdle and a strong handshake.

3. Sideboard : Strengthens the oblique muscles, which are so important in breaking up during the human flag. It is performed based on the feet and wrist. To diversify this exercise, we can try to bring the straight leg and arm closer to each other, which are in this position outside the body.

4. Handstand push-ups : This is the most difficult of all human flag preparation exercises, but very necessary because it is extremely effective. It strengthens the entire shoulder girdle and teaches balance. Initially, they can be made on the basis of ladders.

5. Stick : This is one of the yoga asanas. It resembles a push-up, but with a firmly forward body and elbows close to the torso.

6. Hanging sideways on a pole or ladders : that is the initial position of the human flag. It is practiced when we are ready to approach the human flag position.

Human flag performed by Mateusz Płacha (Kura Workout), six-time Polish street workout champion

Variants of the human flag

Amen flag- a human flag performed on a vertical, free-standing stick. Amen flag is a frequent pole dance position due to the equipment used in pole dancing.

Dragon flag(dragon flag) - an extremely difficult variant of the human flag. It consists in resting the neck on a bar and lifting the body to the plank position. To perform it, we position ourselves to the bar with our backs and draw all the strength of the body from the hands behind the head and the abdominal muscles.

The flag is made parallel to the stick- it consists in keeping the body with the force of the hands at an appropriate distance from the device. It is done facing the bar.

There are many variants of the human flag, and everything depends only on the imagination and efficiency of the practitioner. The human flag can be performed with legs extended, legs set high up, or at least going down almost to the ground and rising toposition parallel with the bar.

Pole dance contributed significantly to the development of the position of the human flag, and it is in pole dancing that you can observe more and more complicated and complex variations of the human flag.

Human flag - the best of the best

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