Flagpole Exercise: Everything You Should Know

Are you a fitness freak and want to challenge your muscle’s strength? Raise yourself horizontally to a pole or at the right angle to the bar to strengthen your lats, shoulders, core, and hip muscles. This is called the Flagpole exercise. To achieve this, you need a solid upper part of your body. A strong arm, core, shoulder, and back are necessary to attain the flagpole exercise. All that you have to do is maintain regularity. So in this article, we will cover everything you should know about the flagpole exercise.

How To Perform?

This exercise can be performed by making your other upper parts strong. You have to line up your entire body straight while gripping the pole. Just make sure you have a stable Portable pole for exercise at your place.

Five different types of exercises do this. By doing these, you can gradually make yourself strong enough to do Flagpole.

1 Swing With Kettlebell

Start by picking up a kettlebell. Now, hinge it to your hips to lower down the torso. Take your hips to the forward side by squeezing down the glutes. This helps to propel up the bell towards your chest level.

Repeat it ten times in four sets. This exercise strengthens your core, hips, and gripping strength. If you don’t have kettlebells, you can do deadlifts in place of this.

2. Hands Pushupshups

You need to start from the pushup position. Take your feet on the wall. Walk up the all by your feet. Now, walk back with your hands in the same position till you reach a handstand position. Keep holding for up to 15 seconds. Repeat this up to 5 to 8 times.

3. Arm Carry(Single)

Lift a kettlebell or dumbbell straight over your head. Your arm should be locked out doing this. Now, tense out your core, and keep strolling for up to 10 to 15 yards. Switch it to your other arm. Do four sets.

4. Pull Up

Make a shoulder-width grip on a pull-up bar. Hang down. Shoulder blades should be squeezed together. Pull up till you pass your chin up the bar. Again, slowly lower yourself to the original position to do at least 12 repetitions.

5. Side Plank

Lie down on your left side on the ground. Your left should be on the floor. Legs are to be stacked on each other. Push against the floor with your left hand and raise. Keep holding the position for 45 seconds. Now, change and repeat the same steps on your right side. 

What Are The Benefits?

There are various benefits of the Human Flag exercise:

• It is an extreme isolation exercise. It is very beneficial in developing powerful triceps.
• You can do advanced gymnastics or calisthenics skills like front levers. It helps to develop necessary strength in some other body parts also. It provides you with the strength to perform some other exercises.
• This is very good for your core. The core is always required to be strong. You can develop well-defined abs. 
• The human flag helps you to develop stability and better body control. It is considered best for developing overall strength in the body. 
• It helps you to develop maximum strength and improve muscular coordination.

How To Perform Flag Exercise?

Common Mistakes While Doing The Dragon Flag Exercise:

 There are some common mistakes observed leading to injuries. Try avoiding these mistakes.

1. Not Warming Up

People often don’t do any warming up or stretching. This may lead to cramps or fatal injuries. So, do not do the dragon flag without warming up. Doing a 10-minute cardio session can also help a lot.

2. Pushing Against The Limits

Stop if you find holding a form during the dragon flag difficult. This is a sign that your body is pushing its limits. Take a rest in between the sets. This lets muscles relax and recover. It is better to stop rather than repent later on.

3. Arching The Lower Back

If you cannot hold a straight form, your back starts arching. This creates pressure on your lower back. This can generate strain and may lead to injuries also.

4. Leaving Your Muscles Loose

This can also be a cause of undesired injury. To counter this, keep your muscles tight during the exercise. Try taking a load on your abs when you lower your legs. You can use your glutes and thighs, also. These can be utilized for maintaining the correct form in your lower body.

Tips To Master The Dragon Flag Exercise In Less Time

You can try some tips and exercises to master this exercise more efficiently.

1. Try doing flutter kicks or shutters. Remember to keep your muscles tight every time.
2. Adding weight to the ankles can increase the intensity. But do it within limits. Start with adding very lightweight.
3. You can bend your knees. This can help to reduce the load on your abs. Alternate this posture while doing the dragon flag. Do straight legs and then bend the knees once. You need to keep your movements slow and in control.
4. Some beginner-level exercises can be done to achieve the master pose gradually. You can practice Planks, leg raising, and Hanging Leg Raise. Go for some more like Shoulder stand and Hollow body position.

These tips and exercises can help you a lot. Always perform with precision. 

How To Perform Human Flag Exercise?

The human Flag exercise is the same as the Flag Pole exercise. This exercise is very beneficial for muscle strength. Follow these steps to do the Human Flag exercise:

1. Press the support bars/ poles with both hands. Do this step slowly. Always keep all your muscles tight.
2. Keep holding the vertical pole with both hands. Lift your lower back with the knees bent. The body should be pointing vertically upwards.
3. Open up your knees, making a vertical flag position.
4. Now, align in a straight line parallel to the ground. This pose is a Human Flag pose. This is called a Human flag exercise.

Common Mistakes While Doing Flagpole Exercise

1. Loose Muscles

Leaving your muscles loose can lead to pressure on other body parts. These other parts or muscles may not be able to bear that much pressure. This could lead to strain or injury.

2. Muscles Not Able To Bear Required Load

In the Flagpole exercise, you need quite a good amount of strength. The muscles may get distorted or damaged if they are not that strong.

This may lead to further permanent deformities also. Train your muscles properly to bear the load during the Flagpole exercise. The core and arms must be made strong.

3. Choosing The Wrong Location

A correct setup is needed for this exercise. Pole must have adequate space around it to stretch completely. Pole must be grounded properly.

Improperly grounded poles or lack of space may lead to some accidents. Better calculate for these things before doing the exercise.

Is The Dragon Flag Exercise Harder Than The Human Flag Exercise?

This is a matter of debate. Different kinds of people have different opinions on this. Mostly, people say that the dragon flag is easier.

However, it depends on the person who is doing the exercise. Some can do dragonflies easily, while some do Human flags.

There is no concrete base to give out a clear-cut decision. Both exercises have their level of difficulty. It will always remain a topic to debate.

Final Talk

Finally, the Human flag and Dragon Flag are dream exercises. Many people want to master these. It is possible to do so.

Anyone can master both of these. Just prepare and perform as explained above. Be mentally prepared to make your muscles strong first.

Then, go for the final exercise pose. Always remember to warm up before they pose. Never be in a hurry. Always follow proper safety steps for full benefit.