The Human Flag is not reserved for gymnasts, circus athletes, or genetic freaks.
It’s a learnable skill.
And like any advanced movement, it’s the tip of an iceberg—built on strength, mobility, coordination, and consistency.
In our latest YouTube video, I'll walk you through stall bar progressions to help you build towards the Human Flag step-by-step. But here’s what I didn’t say in the video:
You don’t learn skills like the Human Flag by chasing them directly. You earn them by building the underlying strength it requires.
💪 The Foundation of Skill is Strength
Most people see the Flag and jump straight into trying to hold the position.
That’s like trying to perform a piano solo without learning your scales.
Before you can express the skill, you have to build the strength underneath it.
That’s where structured strength training comes in.
This is the same framework I use at Gravity—with our members and my 1:1 online coaching students—to build the kind of foundational strength that makes advanced skills possible. Inside my coaching plans, you'll find progressions like:
- Push Ups ➡️ Tricep Dips ➡️ Handstand Push Ups
- Ring Rows ➡️ Pull Ups ➡️ Muscle Ups
- Squats ➡️ Step Ups ➡️ Pistol Squats
Understanding the Human Flag
The Human Flag is a stunning display of strength and control.
It requires a combination of upper body strength, core stability, and balance.
This skill is not just about brute force; it’s about finesse and precision.
The Importance of Progressions
To achieve the Human Flag, you must follow a structured progression.
This means starting with foundational movements and gradually increasing difficulty.
Each step builds the necessary strength and coordination.
Let's Recap the Human Flag Progressions:
Skills Progressions
Use one of the following skills progressions after you've warmed up with CARs.
Strength Progressions
Pushing:
Pulling:
- (Feet-Assisted) Pull Ups (V1/2)
- L-Sit Pull Ups (V3)
Use one of the following strength progressions for both Pushing & Pulling.
You can superset the Push & Pull to shorten your total session time or keep them separate.
Supplementary Scapular Training
Pushing:
Pulling:
Use a supplementary Pushing & Pulling movement to further strengthen the muscles surrounding the shoulder blades.
Why Stall Bars?
If you train at Gravity, you already know we love stall bars.
And there’s a reason.
They’re not just old-school—they’re timeless.
Stall bars train your ability to control your body in space—something no dumbbell or machine can give you.
They give you access to active hanging, push-pull-lever patterns, and tons of flexibility and mobility exercises too!
No wonder they’re seen commonly in gymnastics and at-home fitness facilities.
Want to see more flexibility or lower body work on the stall bars?
Let us know! Drop a comment in the community chat on WhatsApp.
🚀 Your Next Step: Train Smarter, Not Harder
Here’s your invitation:
Don’t just watch the video and wish you could do a Human Flag.
Start training the strength and mobility required to earn it.
Every progression in this post has a full tutorial in the free movement library:
Thanks for reading & watching.
Keep moving and spreading the vibes! 💪🌿
With gratitude,
Jared F.
Movement Coach | Evolve with Jared
Co-owner | Gravity Samui
Evolve with me on social:
Conclusion: Embrace the Journey
Achieving the Human Flag is more than just a skill; it’s a journey.
Every step you take builds not only your strength but also your confidence.
Celebrate the small victories along the way.
Remember, every expert was once a beginner.
Stay committed, and you will see progress.
Let’s keep pushing our limits together!