Human Flag Hold

Muscles Worked

Instructions

1. Grip a vertical pole with both hands — top hand in an overhand grip, bottom hand in an underhand grip.
2. Push with your bottom arm and pull with your top arm to lift your body sideways off the ground.
3. Extend your body horizontally, keeping it rigid from head to toes.
4. Hold the position for the prescribed time, engaging your entire core and shoulders.
5. Lower yourself down under control.

Instrucciones(ES)

1. Agarra un poste vertical con ambas manos — mano superior en agarre prono, mano inferior en agarre supino.
2. Empuja con el brazo inferior y tira con el brazo superior para elevar el cuerpo lateralmente del suelo.
3. Extiende el cuerpo horizontalmente, manteniéndolo rígido de la cabeza a los pies.
4. Mantén la posición durante el tiempo indicado, activando todo el core y los hombros.
5. Baja de forma controlada.

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