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Flag grip familiarization

Exercise preview

Flag grip familiarization

Intermediate10 repsNo jumping

Muscles worked

ObliquesFront shouldersBicepsLatsUpper chestTrapsTriceps

You need

Agility ladder

How to do it

  1. On a pull up bar or vertical bar.
  2. Place one hand above your head and the other at waist level.
  3. Try to keep the bottom arm completely locked and use it as support, while the top arm should be slightly bent.
  4. Reach your legs out and hold them in the air while facing the bars to get a feel for the grip of a flag.
  5. If you sway to one side, adjust the bottom arm to the left or right until you find balance.

Exercise demonstration from Calisteniapp, used under licence.