The Human Flag is a move where you hold on to something standing vertical then extend your body with straight arms horizontal to the ground. You will look like a waving flag.
It is important to have a good distance in-between your hands. The bottom hand has to be halfway between your waist and knees. Make sure your holding onto a stable object. The Bottom arm is the pushing arm whereas the top arm is the pulling arm. There are many ways to grip but the most popular is both thumbs facing down which is also the grip I use.
Once you have a proper grip on the to the object you plan on extending yourself from, kick up one leg first then the other immediately following. Once your off the ground start pushing with the bottom arm as hard as you can, this is what keeps you in the air. You must also pull straight out with the top arm. It takes a lot of practice so don't worry if you don't get it right away just keep training!!
Training for the Human FlagYou must have conditioned shoulders, lats, and core for this move. For the pulling strength practice wide grip pull ups, the same grip you would use when your attempting the Human Flag. For the pushing strength handstand push ups using a wide grip. Again your hands should be the same distance there are when attempting the flag. They do not have to be freestanding handstand push ups, use the wall to keep you from falling. When you become more advanced try leaning more and more weight to the arm you are gonna use to push for the human flag until your able to hold a one arm handstand against the wall. Then do this for time, keep trying to beat your time. As for core, plank variations work really well. Make sure while performing the planks you are tightening your stomach through out the whole time. Side planks with only one leg on the floor are especially great for the flag. Also train leg raises, and if possible window wipers.
Now if your first starting out you want to kick up higher then horizontal, so that your feet are facing the sky. Hold this position and once your able to hold this for 25 seconds begin to lower yourself more and more. Take your time progressing. Eventually you will be able to hold yourself horizontal. Also try to perform a Human flag with knee's bent. When you get better fully extend both legs. Train hard but also train safe.
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