Assisted 1 Arm Tuck Flag Pull

The Assisted 1 Arm Tuck 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 Tuck 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 then tuck your knees, and bend sideways at your waist, stretching your left oblique.
4. Go as low as you can while keeping proper upper body alignment.
5. Pause and pull back up until your knees stack back over your hips.
6. The under-grip is to remind you that that arm is for assisting balance only and not actively pulling your body up and down.
7. Keep your knees tucked and repeat for reps, achieving your lowest leg position each time.
8. Switch sides and repeat.

• Exercise: 3 Finger 1 Arm Handstand
• Type of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Advanced
• Equipment: Body Only

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