Human flag inversion negatives
This is an eccentric exercise, where you start in an inverted flag position, and then slowly transition to horizontal, holding a full flag for the instructed amount of time.
Exercise Details
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Human flag inversion negatives Guide
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Instructions
- Grasp a pole or stall bars (horizontal bars) with a wide mixed grip.
- For horizontal bars: Palms facing your head
- For vertical pole: pronated grip for top hand and neutral/supinated grip for bottom hand
- Lock our your arms and engage your shoulder muscles
- In a single motion, jump up and pull your body into an inverted flag, with your body upside down and parallel to the vertical plane
- Slightly twist your body so your chest and stomach are facing the pole or bars.
- Keeping your body in-line, lower your body into a horizontal position, achieving the full human flag.
- Hold the position for the instructed amount of time and then lower to the ground safely.
- This is 1 rep. Repeat for additional reps if instructed.
Key Points:
- When in the inverted position, it’s okay to have your top arm bent a little to help stabilize your body.
- Tighten your core muscles as your lower your body
- Maintain a tight grip on the bars and “push” with your lower arm, and “Pull” with your upper arm
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