Flag grip familiarization

Obliques - Anterior deltoids - Biceps - Lats - Upper chest - Upper trapezius - Triceps

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.

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