Hi everyone, welcome to this new article! 😄
After writing an article on: how to get your Front Lever ? We are going to discuss another emblematic figure of Street Workout: The flag
The human flag: human flag in English, is a symbolic figure of the street workout and the mastery of her own body in space, she made us all dream one day. Although this position seems to defy gravity like no other, it is probably the most impressive in terms of its difficulty.
So if she still makes you dream today, good news, it is accessible to any man, regardless of height and weight, as well as to the vast majority of women, provided that everyone puts in the necessary work.
Have a dream or an goal, that's good, but in this article, I would like to offer you something better, that is to say a complete system et relevant to turn it into reality. The purpose of this guide is to give you all the weapons you may need to soon hoist your own colors in the wind and we start without further delay with the prerequisites.
PREREQUISITES AND FLAG
Le drapeau is a figure that asks to push and pull at the same time while keeping a sheathing solid of the body, which includes the side chain that we are less used to engaging in normal times. It is thus a complete exercise which mainly requires good basics of muscle building and so before you get down to it, I'd advise you to first hit a dozen pull-ups and dips, as well as be familiar with leg raises. You also need a strong grip, so feel free to train single-arm suspensions, even if a little liquid chalk will do a lot of the work.
Master the Dragon flag will be a big bonus, or if not, training it in parallel can help you a lot. Last point which is not obligatory either, but which allows you to train the sides of your body and to unlock an easier figure to stay motivated, you can learn the half flag :
The initial positioning of the arms is very important. First step: front support, for which you will put your elbow in your stomach and hold without touching the ground. Then the side support which asks to put the elbow on the side now, then, from there, it is a question of undertaking to contract your body and to force more on the arms to be able to raise your half flag gradually to the horizontal:
Now for the complete flag: we will note 3 different types of grips.
- First: those on a vertical bar for which the upper hand is in pronation, the palm forward and the lower one in supposition, the palm along the bar.
- Second: the hold on two horizontal bars for which we want the palms facing each other and the hands directly above each other.
- Third: the mixed grip which includes all the other possible combinations such as the hammer grip, the one with the top or bottom hand flat, or even other slightly more exotic variations. The vertical bar grip further complicates the exercise because you have to fight the tendency of the body to turn around the bar.
And so, to take back the flag, I strongly advise you to train with two horizontal outlets or at least for the top hand. The width of the socket will depend on each individual as well as on the installation available.
For the general warm-up, you can keep the same as for your usual workouts with a few tractions et dips.
As a specific warm-up, the oblique standing will be ideal for preparing well, you can also do sheathing floor standard. Moreover, speaking of sheathing, I will present in this small section a series of increasingly difficult positions that I like to call the preliminaries of the flag.
You can do them to warm up, consider them as the very first progressions to master to gradually reach the final exercise or, if you are confident in your abilities or you already have a good general level, you can decide to skip them entirely to get to the heart of the matter.
STATIC FLAG PROGRESSIONS
With regard to the flag, I am talking about the static progressions. First of all, I would like to make a small distinction with regard to the term that I will use here, in particular between two types of flags.
First, the frontal flag, whose position recalls that of the Front Lever or the Dragon Flag and that or the front of the body will be facing the sky and which is therefore different from the side flag or the full flag during which the body faces directly to the sides.
In my opinion, the frontal flag is more easy than the side flag and in these progressions, we will use both, in particular because they are complementary, but also because certain positions do not work well with the side flag. For example, avoid doing side tucks, because putting your knees forward will move your center of mass forward, throw you off balance and risk turning you around. Anyway, let's start with the first progression.
1) The 45 degree flag
The first, the 45 degree flag which is worth it but which you can skip if you do not have the necessary installation.
2) Assisted Flag Support
Secondly, you can switch to assisted flag support and to do this, we need to clarify a few important execution points here, but also for the future.
First, you want to pay attention to do not face the ground or the sky, but directly to the side in opening well the rib cage and keeping the head in your arms and not behind them. It is important to keep the outstretched arms while pulling with the top one and pushing with the bottom one. Moreover, you have to push actively with all your arms, shoulders included, which must not remain glued to your head, which is a frequent error at the beginning. And if you have trouble with that, that's where training the sheathing we saw before can help you.
And that's how you end up in a beautiful flag support position that you will surely want to assist with your feet at first, then less and less, until you manage to hold the active flag support for which you will aim for a good 10 to 15 seconds .
3) The active flag support
4) The shoulder press
The active support shoulder press will help you a lot later on. It will clearly facilitate the next step.
5) Flag Jump
Here, it will be a question of training you to jump high enough while forcing your arms and abs to succeed in finding yourself upside down, in vertical flag, in tuck, always in active support, stable and arms outstretched .
6) The front tuck flag
The front tuck flag you want go down in a controlled way from the vertical flag until you can hold it at least 5 good seconds right now. Especially for this progression, but maybe also for the following ones, you risk finding it completely out of your abilities to be able to block the horizontal position.
In this case, the best thing to do is to strengthen yourself by only doing negative repetitions that you can then slow down more and more, until finally succeeding in blocking them completely.
By the way, if you get stuck somewhere, you can also regress a progression or two and work in positive repetitions.
The next three progressions are not always all necessary, like the one before, and their difficulties relative to each other can vary depending on the person.
So, it's up to you to test a little and keep the ones that suit you the most.
7) The front flag with 1 leg
As with all exercises in this sport, single-leg variations are always done with the thigh perpendicular to the body who stays straight and not with the knee pulled against the pecs which breaks the whole execution.
8) Spread Legs Side Flag
The spread-legged side flag descends from the top. Attention, you want your bodies either in the form of cross and so you want to avoid keeping the bottom leg too close to horizontal.
For this variation, as for many others elsewhere, having someone with you or filming you from time to time will allow you to be much better aware of your real executions and to correct them if necessary.
9) The side flag with bent legs
If you feel that having half of your legs back unbalances you too much, perhaps it is better to avoid this variation or possibly, do it by not folding thatone leg.
10) Front Flag
That's it, we're almost there, time to tackle the full frontal flag you want to try for keep the body as straight as possible, without bending the back.
11) The Flag
And finally, it's time to throw, or rather lower the first real flags. If you feel like it's still a bit too hard or your execution is borderline, focus on the negative en slowing down the descent at most.
Once you have your 5 beautiful seconds immediately, there will no longer be any doubt: your dream one day will indeed have become reality 🔥
12) The Feathered Press
From the ground, it's a figure that is a lot more difficult than descending it from the top.
Finally, a little trick that could be useful during the quest for the flag, you can also use elastic bands to assist you, I would advise you to put them between the legs. Be careful, however, to hang it in such a way that it does not make you rotate.
I will go over 3 common errors that can be seen with the flag.
Keep the bottom shoulder tucked in. As we have seen, you really have to avoid it, just like facing the ground and not directly to the sides.
Bend your arms during exercise is really to be avoided and often indicates a lack of straight-arm strength which, unfortunately, only trains with straight arms.
It's important to fix that right away. Otherwise, you'll get stuck sooner or later and have to start all over again.
We find the falling pelvis or which is too turned upwards, as well as the back and the body which are too curved. All this very often indicates that you are burning stages and that you are better off strengthening yourself more on easier progressions.
FLAG TRAINING PROGRAM
For the structure of your flag workouts, I will recommend you train it 2 to 3 times per week on days not consecutive. For each session, you can do 3-6 sets of your max time per side, or 6-12 sets in total. You manage the rest times yourself to be able to give your max every time!
HOW TO GO FURTHER ?
We are going to finish this tutorial on how to go even further once the classic flag has been mastered. As we have seen, you can already learn how to do it on a straight bar as well as trying to hold on longer and longer. But you can also start training it by dynamic repetition, for example with full flag raises, you can also have fun weighting your flag with weights, even if it becomes less and less practical. Chaining pull-ups is a very good challenge for which I recommend that you start with easier progressions.
If you need a program to get stronger, to lose fat, to transform your body: click here 🔥
For quality sports and street workout equipment, it's here: my shop !
Check out my YouTube video: HOW I GOT MY FLAG / HUMAN FLAG
I hope you are in the starting blocks. In the meantime, work well, take care of yourself!
See you soon :)