Human Flag on Human Flag Pole

The human flag is among my favorite bodyweight feats of strength, so I’ve spent a lot of time practicing it. The better I get at the flag, the more fun it becomes to push the boundaries of the exercise.

Though holding the textbook human flag position is still extremely challenging (holding a vertical pole with both arms totally straight, body completely side-on and level to the ground), it’s fun to mix it up by working on other variations.

Two Man Human Flag

Recently, my brother Danny and I did human flags everywhere, letting it fly on trees, phone booths, mailboxes and anything else we could find. The only place we hadn’t practiced the human flag was on each other – until now.

There are many different ways that we could approach this feat, but after a little trial and error, I’ve found that holding onto Danny’s forearm and ankle seems to be the most stable position. Perhaps with more practice, we’ll be able to try it other ways.

Doing coordinated two-person bodyweight feats adds a whole new element to training. While we’re still amateurs at this skill, we’re starting to get a feel for it. But don’t go calling Barnum’s just yet!

Watch the video below for more:

33 thoughts on “Human Flag on Human Flag Pole

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  • By C.J. Brown -

    Reading through your book a 2nd time…just can’t get enough


    • By Al Kavadlo -

      Thanks, CJ!

  • By D-train -

    D-Train here! Good stuff fellas! I love how you showed the progression… by the end Danny was anchored in real good! 

    • By Al Kavadlo -

      Thanks, D-train!  We’re definitely starting to get the hang of it.  Maybe I’ll try a flag on you some time!

  • By ShavedApe -

    Al, I love the way you keep exercise fun!  You and Danny are a trip.  Why you two don’t have your own reality show on TV yet is a mystery.  It would be a hit!  

    • By Al Kavadlo -

      Thanks!  Maybe one day!

  • By Helena Adriana Hernandez Vasco -

    Heeey Al, amazing this, human flag +
    I really like how you teach us to do everything. And, we have to talk about the book…

    • By Al Kavadlo -

      Thanks Helena!

  • By Muscle-up #1 -

    Yo Al, keep doing what you’re doing! Great tutorials and a light side to keeping workouts fun. Good stuff, man. 

    • By Al Kavadlo -

      Thanks – glad you appreciate what I’m doing here!

  • By Anonymous -

    Love your tutorials, bro! Someday I’ll get this flag.

    • By Al Kavadlo -

      Thanks!  Keep the dream alive!

  • By Nunhgrader -

    Great stuff – getting your book soon (next present) – thanks for sharing!

    • By Al Kavadlo -

      You’re welcome!  Can’t wait for you to read the book!

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  • By Chuck Stephens -

    This is sick!!!  Still practicing my human flags, only able to hold for about a second now.

    • By Al Kavadlo -

      Thanks, Chuck!  A second is a good start – keep working on it!

  • By Theodora -

    You guys are nuts!! and AWESOME!
    quick question, AT 0:15 when the letters come up, what’s this exercise called so I can look it up in here? In Pilates it’s called the longspine massage (don’t laugh!).. Thanks and watch out so you don’t hurt yourselves!! (sorry if I sound like your mom! but seriously)

  • By Theodora -

    So funny how you call this “a good effort” and a “work in progress” LOL

    • By Al Kavadlo -

      Haha – I guess I’m my own toughest critic!

      • By Theodora -

        Me again, I love this video obviously, hope you don’t mind I posted it on my blog.. I keep showing it to everyone!  Let me know if you do, hope you’re well!

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  • By Jdilly -

    Great work, but a lot of work needs to be done on your alignment and technique if you want to really master your power and the coordination of this movement. 

    Best of Luck

    • By Al Kavadlo -

      Agreed.  Thanks.

  • By Mx6_22 -

    i love, Both of y’all tattoos. Very inspirational!

    • By Al Kavadlo -

      Thank you!

    • By Al Kavadlo -

      Thank you!

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