Assisted 1 Arm Tuck Flag Pulse

The Assisted 1 Arm Tuck Flag Pulse 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 Pulse

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 tuck your knees and bend sideways at your waist, stretching your left oblique.
4. The under grip is to remind you that that arm is for assisting balance only and not actively pulling your body up and down.
5. Perform swift bounces up and down through this tucked flag position, then hold your lowest leg position for time, and switch sides.

• Exercise: 5 Finger 1 Arm Handstand
• Type of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Advanced
• Equipment: Handstand Blocks

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