Flag grip familiarization

Exercise steps

• On a pull-up bar or vertical bar.

• Place one hand above your head and the other at waist level.

• Try to keep the bottom arm completely locked and use it as support, while the top arm should be slightly bent.

• Reach your legs out and hold them in the air while facing the bars to get a feel for the grip of a flag.

• If you sway to one side, adjust the bottom arm to the left or right until you find balance.