Road To The Human Flag


Learn how you can master of the most incredible calisthenics movements: The Human Flag.

Note: Before you even try to learn the human flag, it’s important to keep in mind that it is a must that you have a high strength-to-mass ratio. If you don’t have enough strength-to-mass ratio, it is advised to master other easier calisthenics moves first. You can find other skills in the workouts section of the website or get Overcoming Gravity which explains all calisthenics moves and progressions thoroughly.



If you feel confident and strong enough enough to start practicing the flag, follow this progression:

Workout Summary


Main Goal Master the Human Flag
Workout Type Skill Training
Training Level Advanced
Days per Week 3-4
Time Required 15-20 minutes


How to Do a Human Flag


  1. Grab an overhead bar with one hand and a vertical bar with the other. Keep your arms straight as you lift your feet off the ground to 45-degrees.
  2. Grab the poles and kick your legs up into the air, tucking your knees in close to your body.
  3. Start in the chamber hold position, then slowly straighten your legs.
  4. Bent Knee Flag From the vertical flag position, slowly lower your hips, with one or both knees bent.
  5. Start from the vertical flag position, then slowly lower yourself until you are completely perpendicular to the poles.


Be patient with this routine. It’s important that you give your muscles enough time to recover and most importantly be patient with yourself. This exercise may take several months to master, depending on your current fitness level.

One exercise that helped me master the flag was the windshield wiper on the  home pull-up bar. It’s one the best ways to improve your core and oblique strength, just make sure you warm up properly because there’s a high chance of tearing your oblique muscles with this exercise. Good luck!






calisthenics human flag progression workout

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