Instructions

Perform this exercise using either stall bars or a vertical post that you can comfortably grip. 1 to 2 inch diameter (~3-5cm) poles work well.

1. Start with your left hand in the top position
2. Grasp the stall bars or pole
   1. If using a stall bar, grip the top bar with palm facing down, and the bottom bar with palm facing up.
   2. If using a pole, use a pronated grip with the top hand, and a pseudo supinated grip (more like a pistol grip) with the bottom hand
3. Keeping the bottom arm straight and the top arm fairly straight, position your torso and left leg horizontal to the ground
4. Jump up your right leg, bringing your feet together and holding the flag position for a moment
5. Lower your right leg. This is one rep. Repeat from step 3 for instructed number of reps.
6. Repeat on the other side.

Key points

• Your top arm will always be “pulling” and your bottom arm “pushing”.
• Focus on keeping your scapular muscles engaged with the top arm, single arm hangs will help build up the strength