How to progress in calisthenics to achieve the human flag

Have you ever seen a human flag in person? This movement looks like science fiction because you see how a person stays parallel to the ground simply by supporting his hands on a perpendicular bar. Depending on your current level, achieving this calisthenics position can take months or years, since if we have excess body fat we will have to lift even more weight. Get your hands on the bar with this progression and with patience, time, and perseverance you will be able to wave your body like a flag. Progression towards the human flag On the internet, there are many types of progressions toward the human flag. The first step is learning to position your hands and knowing how to apply forces when your feet come off the ground. The grip can be in two parallel bars as in the video, or in a perpendicular bar. In both cases, the position of the hands and their function is the same. With both arms extended, we will place our hands as we see in the video in a parallel line. As we will see below, this hand position is important since one is going to give us support and another traction. Pull and push with the trunk aligned, The lower arm pushes and the upper arm pulls. This part is fundamental since the movement starts from here. While this happens, our trunk must remain straight, since any small twist will make us lose strength and position. Learn to go down and gain strength with braking, This phase of the movement is only suitable for those who already have a base of strength in their arms and core. If you are overweight or a beginner in the gym, it is better to start by doing a side plank, to begin with, and progress at different levels on said exercise. Once you have progressed through the difficulty of the side planks, return to this phase and perform a climb with the help of a partner. From there, open your legs to make it easier and control the descent as much as possible. While you carry out this phase and learn its technique, the main work should be oriented towards working on the lateral area of ​​the trunk. Exercises like the briefcase walk, or other oblique exercises, should be a leading part of your program. Slow down the descent more and brake as much as you can, continue to perform that eccentric dip while continuing to improve your lateral trunk strength as well as arm strength. You can help yourself with an elastic band that helps you control the descent. You can also do it with your knees bent, which will decrease the load of the exercise. Go from two knees bent to one straight and one bent. From there, it goes on to do it with both legs stretched out, but open. In the last phase, do it with your legs together and stretched out. Don't try to progress too fast because you'll only get frustrated. This exercise is extremely demanding, so you must go step by step, and always train your core strength, arms, and pull-up strength, which will greatly help you achieve the final position of the human flag.