Skills Elite
Rank #89 of 100
Human Flag
Gripping a vertical pole, the body is held horizontal and sideways like a flag — an iconic feat of lateral core strength.
- Equipment
- Vertical pole
- Focus
- Gravity-defying static holds and balance feats.
Muscles worked
- Obliques
- Lats
- Shoulders
- Core
How to do it well
- 1 Press down with the top arm, pull with the bottom.
- 2 Stack the shoulders and brace the obliques hard.
- 3 Build with the support flag and vertical raises.
More skills work
View all → Skills
Elite #87
Front Lever
The entire straight body suspended horizontal beneath a bar, facing up — a defining display of pulling and core strength.
Lats Core Lower Back
Skills
Elite #92
Maltese
A planche-like hold with the body held low and level at ring height, arms extended out to the sides — among the rarest gymnastic feats.
Chest Front Delts Biceps
Skills
Elite #85
Full Planche
The entire straight body held parallel to the ground on straight arms — one of the pinnacle static strength feats.
Front Delts Chest Core