Notes on the “Human Flag”

This is a collection of resources regarding the “Human Flag”

Paul Wade’s description is here (#11)

Dominic Lacasse “Upper Body Training”

  • 0:12 goals: prepation, injury prevention, work all axis’ of movement ans stabilisators of shoulder and scapula
  • 0:15 chin-up / pull-up (variations: rotating, hand position, leg position, axis of movement, one-arm)
  • 0:40 dips
  • 0:50 incline pull-ups (aka inverted rows)
  • 0:58 reverse chin-ups
  • 1:03 hand-stand push-up
  • 1:24 push-up
  • 2:00 Schedule: 2-4x/week, 2-4series/session, 15-5reps(weighted!), slow to fast

Dominic Lacasse “Human Flag Training”

  • 0:19 wide-grip chin-ups (band progressions) – goal: 8x
  • 0:29 wide hand-stand push-up (band & weight progressions) – goal: 8x
  • 0:45 Standing flag (5-8s)
  • 0:55 Tuck flag (5-8s)
  • 1:04 Straddle legs together (5-8s)
  • 1:10 Flag variations
  • 1:50 Technical points (line with hand & shoulder; alignment; control spin with lower hand; hand positioning; work both sides)
  • 2:04 Schedule: 2-4x/week, 3-6series/session, 5-1reps(weighted!), slow

Al Kavadlo’s “Human Flag Training (part 1)”

  • 0:40 angle makes it easier
  • 0:50 front plank (variation: one legged)
  • 0:56 side plank (variation: one legged)
  • 1:01 elbow lever
  • 1:05 flag (knees bent)
  • 1:10 flag (high angle)
  • 1:25 setting: wall rather than pole

Al Kavadlo’s “Human Flag Training (part 2)”

  • 0:10 warm-up: dips
  • 0:13 vertical flag
  • 0:23 balancing pistol
  • 0:45 split legged flag
  • 0:55 more pistol
  • 1:11 unspotted pistol
  • 1:27 muscle ups

One thought on “Notes on the “Human Flag”

  1. Pingback: An aspirational post – the Human Flag | Thor Falk

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s