Human Flag

  • Objective

  • Be able to make at least a 5" flag with good technique.
  • Level

  • Intermediate
  • Duration

  • 17 Weeks
  • Frequence

  • 3 Days
Human Flag


Plan to achieve the human flag by strength (from bottom to top). Designed to train on wall bars, although you can also work on any vertical pole. Remember that the lower arm is always blocked and pushing, while the upper arm does not need to be blocked and is the one that pulls. Try to work the movement from the shoulders, not from the waist. Recommended to always work on all the progressions on each side.

Must know

Program designed to work 1 or 2 times a week. With a main routine and two reinforcement routines to complement.

Required Material

  • Swedish ladder
  • Pull up bar
  • Bodyweight
  • Box
  • Low bar
  • Parallettes


Being capable of doing:

  • 8 prone pull-ups
  • 20 push-ups

Phase 12 Weeks


Phase 22 Weeks

Fallen tucked flag

Phase 33 Weeks

Fallen flag

Phase 43 Weeks

Tucked flag elevations

Phase 53 Weeks

Flag opening

Phase 64 Weeks


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