HOW TO HUMAN FLAG | Human Flag Tutorial | Calisthenics Workout | Hindi | Rajan Sharma | MuscleBlaze

MuscleBlaze in association with AISW (All India Strength Wars) and Rajan Sharma- Calisthenics Expert and Trainer presents How to do Human Flag.

Human Flag is the most sought after skills in Calisthenics. Many of you were asking for a video explaining the technique of Human Flag in our previous videos. So we bring to you a step-by-step guide to perform human flag with all the related warm-ups.

Rather than directly jumping to do a human flag, this video focuses on the right warm-up techniques and exercises so that all our Ziddis can perform human flag easily.

Watching your favorite action hero like Akshay Kumar or Vidyut Jamwal performing various stunts including human flag, you must have wanted to do it like them. So add fuel to your zidd and gear up for performing human flag just like your favourite stars.

The most important part of your body that is being used in human flag is your scapula joint, also known as shoulder blade. It is very essential for you to properly warm up specific areas of your body that will be used while performing human flag. This will reduce the risk of any injuries and make execution easy.

Warm-up exercises for strengthening scapula
To begin with warm-ups, first we have is Dead Hang. Grab a bar at a wide stance and hang holding it for around 30 secs. Then perform active hang with the same stance and hold for around 30 seconds perform 1-2 sets of each. This is to warm-up your scapula.

Now perform one hand dead hang. Leave your hand one by one and do a few reps. The stance can be narrower than that in dead hang. Proceed with one hand active hang. The procedure stays same, just your shoulders would stay active.

When you are performing human flag, your shoulder joints would bear the body weight mostly. So this warm-up exercise will make that area strong.

To determine your stance for human flag, grab a barbell and hold it with a wide stance and then roll it backwards, keeping your chest straight and still. Analyze at what stance are you able to roll the barbell backwards. That stance would be your stance for human flag.

Use this stance/width to perform pull-ups to strengthen scapula joint. To strengthen scapula more, perform unilateral movements. Perform 3-5 sets of it. Hang on one hand, switch between active and dead hang. Perform the same with the other one.

Next, go as close to the bar as you can and then push, while keeping your shoulders locked.

Core-strengthening warm-up exercises
To strengthen your core, hold in lateral hollow body position- lift your legs and shoulders up and hold for one minute. Do this from both the sides.
Now perform side plank. Do 3 sets of 30 seconds each. To make this tough you can keep you legs elevated on an unstable ball.

Moving towards progression

To make a good grip, keep your thumbs tucked inside of the bar so that you are able to grab the bar easily. Both your hands should be straight and your lower hand locked.

With the same grip and stance lift your legs away and make them parallel to the ground while keeping the toes on the ground. Hold nicely while keeping your core engaged. Constantly push from the lower arm and pull from the upper arm.

Practicing human flag
Place one hand on the bar and the other one on the top and try to throw your body and swing. Try this position before attempting human flag. Keep getting your hands closer to the bar and swing.
Now practice jump. You will need a kick to jump. Kick and jump and hold up. Keep your grip tight to avoid your body from swinging more. The moment you kick to get a jump, push the bar away from you.

The height that you get from the jump, hold it for 5 seconds atleast. This would be a tuck position. Slowly extend your knees.

Pro-tip
To master the art of human flag, go for a negative attempt. Place one hand on bar and the other on the top and make a greater kick to jump all the way up to the bar and hold and then slowly bring your legs down.
This will increase your muscle strength and stamina.

Remember that doing a human flag is not easy and you need a lot of practice. You have to train your body right and with constant practice and right warm-up exercises, one day you will successfully attempt human flag.

Do tell us how the experience was for you, after trying. Share your progression videos with us on Instagram with #MuscleBlaze and do comment below if you have any questions.

Keep eating healthy, work hard and stay fit and happy.

Видео HOW TO HUMAN FLAG | Human Flag Tutorial | Calisthenics Workout | Hindi | Rajan Sharma | MuscleBlaze канала MuscleBlaze