On wall or vertical bars, place one hand at a height higher than your head, and the other one at your waist height. Try that the lower arm is completely blocked and supporting you, while the upper arm is slightly bent. Seek to open your legs and leave them in the air while you keep facing the bars so you can check what the grip would look like for a flag. If you swing to the side, modify the lower arm placement to your left or right until you find the balance.
fullbody
50 min
intermediate
fullbody
50 min
intermediate
dorsals, biceps
30 min
advanced
dorsals, biceps
30 min
beginner
dorsals, biceps
30 min
intermediate
abs, lumbar
50 min
beginner
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