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Part 1: Practicing Your Hold
1. Grab the pull-up bar with one hand. Rest the other hand on one of the vertical sidebars. Keep both arms as straight as possible so your upper body muscles stay engaged. Upper body strength is of the utmost importance when doing a human flag.
2. Lift your feet off the ground. Press into the support beam with your bottom hand, then pull your upper body and legs up with your top hand. Avoid bending your elbows, as your form will be much stronger if your arms remain straight.
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3. Raise your hips in the air. Kick your legs forward to lift your hips further in the air. Pull away from your top arm while pressing your bottom arm into the side pole. Tuck your knees close to your body to prevent them from dragging your hips downward.
4. Hold this pose for as long as you can to strengthen your upper body. This is the first phase of a human flag—from here, you can do the vertical or classic human flag pose. If you notice your hips drooping downward, lift them and align them with your shoulders.
Aim to maintain this position for at least 30 seconds before you attempt a vertical or classic human flag.
In this section, I talked about the practice of holding the Human Flag and what levels you need to go through and master in order to hold it.
Artemus Vazhui