Plan to achieve the human flag by strength (from bottom to top). Designed to train on wall bars, although you can also work on any vertical pole. Remember that the lower arm is always blocked and pushing, while the upper arm does not need to be blocked and is the one that pulls. Try to work the movement from the shoulders, not from the waist. Recommended to always work on all the progressions on each side.

Human Flag

In this phase you will learn the flag grip and hand placement on wall bars or pole, while we begin to strengthen our lats, shoulders and core with the most basic exercises.

Familiarization

We will make the first progression towards the flag, very similar to the familiarization exercise but tucking in the legs and raising the hips a little more.

Fallen tucked flag

In this phase we will move to the next progression, similar to the previous one but straightening the legs. Make sure that your position is solid without letting your head, shoulders or arms come too close to the wall bars or pole.

Fallen flag

We will perform the first progression for reps. Make sure you do them using your own stenght, without using swing or momentum. Meanwhile we will continue working on the isometric progressions and reinforcement exercises.

Tucked flag elevations

In this phase we are already preparing the final flag position, opening it using pur strenght.

Flag opening

We will start trying the human flag, while we continue working on the previous progressions.

Human Flag

Para ver el contenido exclusivo accede, desde tu móvil, haciendo click en:

Human Flag

Acerca de este programa

Creada por

Contacto

Legal

Colaboradores