Human Flag Tutorial (Video)

Al Kavadlo


New York City, New York, United States

Bodyweight Exercise

Welcome to our new series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates the human flag. The human flag not only looks impressive, but is a serious feat of strength and ability. Many assume it's an issue of upper body strength, but there is much more to master. Here are some tips:


  • Use a mixed grip, overhand at the top
  • Practice a vertical flag first
  • Once you have got the hang of this, lower yourself down to horizontal
  • A split-legged flag is a good progression to the horizontal version
  • A more advanced variation is to press up into horizontal from the bottom


Be patient with this movement. A human flag takes a lot of practice!


Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!

See more about: , , , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.