Flag grip familiarization

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.