Human Flag
The human flag is about full body control, core and upper body strength…and patience. It can take years to master. Also helpful: lean body mass.
How to pull it off: First you should master the dragon flag, elevated one-arm side plank (with your feet on a box or bench), and handstand pushups. When you’re ready to try the human flag, look for a thin pole (easier to grip). Keep your dominant arm on top, and use opposite grips (top palm faces front; bottom faces behind you). Kick your legs up in a bent position first and progress to a straight body position.
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