Assisted 1 Arm Flag Pull

Assisted 1 Arm Flag Pull is a handstand progression that will allow an athlete to build body awareness, single arm handstand strength, as well as the oblique strength and mobility needed for the handstand flag.

• Type Of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Advanced
• Equipment: Stall Bars

Assisted 1 Arm Flag Pull

1. To set up, kneel next to stall bars turned 90-degrees to the side so your left side is facing the bars and your right side is facing away.
2. Place your right hand flat about a foot from the bars and under grip a rung at about shoulder height with your left.
3. Enter a handstand with these grips and then straddle your legs wide.
4. Scissor your legs and simultaneously arch strongly to your right side.
5. Go as low as possible without your supporting shoulder moving out of alignment.
6. Pull back to the straddle and repeat for reps before switching sides.

• Exercise: 1 Finger 1 Arm Handstand
• Type of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Advanced
• Equipment: Body Only

• Exercise: 1 Arm Handstand
• Type of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Advanced
• Equipment: Body Only