How to learn Human Flag - Where people go wrong, how difficult + exercises for all levels

If you want a structured human flag program with workouts specifically designed for learning the human flag, check out my app, The Movement Trybe:
www.bergmoveme...
Here comes the human flag tutorial I have been promising you :)
The human flag is without doubt one of the coolest calisthenics skill and is on top of many athletes list of goals. So how strong do you need to be to learn the human flag? How difficult is the human flag and how does your body proportions affect this? How to you even start training fro the human flag? These are all questions that I will try to answer in this human flag tutorial.
In this human flag tutorial I will talk about prerequisites for the human flag, how difficult the human flag is and also why I think ‪@GeekClimber‬ was wrong in his assessment of the human flag. Like explained in the video, this is not at all an attack on him, and we have had fruitful discussions on the topic. His content is invaluable for many reasons, so do check him out :)
There is of course no human flag tutorial without actual human flag progressions, or exercises, so I will of course introduce plenty of exercises, drills and progressions to learn the human flag. There will be human flag progressions for both beginner, intermediate and advanced practitioners.
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[@Sondre_Berg]

Human flag program, workout, 1000+ of exercises for handstand and bodyweight strength is available in my App: www.bergmovement.com/movement-trybe-app I want this to be accessible to as many as possible, so please remember that if you are in a less fortunate economic situation, you can apply for discounts (25-75%) or a scholarship. Applications are found on the same link :)

[@GeekClimber]

Incredibly great explanation and demonstration! Thanks for explaining why wall assisted one arm handstand and one arm hang is just a prerequisite due to the difference in arm angle. Let me share this great video around!

[@Sondre_Berg]

Glad you liked it 😊 and happy we can build upon each other strengths and both provide valuable insights from different perspectives 💪 Looking forward to actually working with you as well

[@b3y4z51]

Oh nice to see you here

[@evandroluz6140]

Quando duas pessoas inteligentes e respeitosas se encontram dá nisso! Que ótimo exemplo vcs são para todos nós que buscamos aprender mais!

[@V.Burnessalty]

Great tutorial. I love this mathematical explanations. I already liked them in Geek Climber's video. Calisthenics skills should more often be explained like this. It makes you better understanding why some skills are more difficult for you than others.

[@Sondre_Berg]

I’m glad this resonated with you 😊

[@MTCAIGIO]

You are absolutely right. Very Very helpful analysis.

[@humble_integrity]

when it's modeled correctly. as the video explains, not all mathematical models truly represent what's going on....

[@igalbeilin4027]

Definitely the best Human Flag tutorial I've seen. Most videos just run through the 3-4 main progressions, and that's hit. Here you get not only the science behind this extremely complex excersize, but you're also getting a very good explanation of why you should approach this with humility and how to do it right. Big respect Sondre! 🙏🏼🙌💥

[@StephanGanoff]

Great videos! Happy be here because of the colab with Magnus.

[@brandoncheshire859]

I love your videos bro! These are some of the best Calisthenic training/instructional videos I can find. Thank you for putting these out and for all you do to help people like me get better at these skills.

[@jonjon5665]

I've tried training for this a yr with the wrong progressions and didn't get any progress. Used a resistance band and after 2 days of use, I see huge improvement already

[@bortek666]

sjukt bra genomgång med beskrivning av fysikens krafter. Super!

[@jobayerhossain1946]

Special Thanks to Greek Climber too I have seen his human flag Video, but due to mathematical problem I did not understand 😅, still quite like his videos, I really liked it the way the problem was explained about the arms angles; Oh yes forgot to mention I am able to do Handstands right now by learning from your videos, Thank you sirr !! ❤

[@shaunthomason3712]

I love the mechanics side of the video... really helps to keep those ideas in mind while trying this and all other skills

[@The_Hazelnut]

this is THE BEST explanation and tutorial i have seen!

[@frjohnluke8453]

I absolutely love your tutorials! They have the best explanations and demonstrations on some extremely tough callisthenic exercises. Thanks so much!!!!!

[@mistraluss.5177]

I would rly enjoy a collab of you and Geek Climber. Btw very nice, and informativ video

[@Sondre_Berg]

😊

[@1minutecomicswalahollywood648]

I was looking for the same Channel, Acrobat & bodyweight exercises. Thank-you.

[@vaioray]

Another great tutorial, will try to follow and see how it goes. Thanks mate!

[@Sondre_Berg]

Let me k is how it works out :)

[@41BOT]

Packed with detail lesson like this brought back hope to me. Thank you.

[@snowysteve]

Love the precision of the explanation. Good stuff

[@gabrieluzan7922]

I would like to see a video with magnus midto please :)

[@tamaskiss3746]

Great video! loved that you actually explained things, will apply the tips learned!

[@user-dy8tn3mo7c]

This is a very good tutorial , Thanks Sondre !

[@mane645]

Thanks Andre! I wonder why I didn't started here. Greets from Argentina

[@prodbyx-ray3592]

Geek climber is my favorite calisthenics athlete

[@Lperw]

My tip would be use rubber band for supporting one of your legs and go straight to full human flag, start with the strongest one. Don´t make the same mistake by training human flag too fast without preparation, I have destroyed my shoulders for 2 months trying to rush things.

[@darthgollum4845]

I would love to see a collaboration between you and geek climber :)

[@SonnyxMarrs]

Brilliant video, Sondre! I’m planning on getting back to your coaching soon!

[@Sondre_Berg]

How’s your injury treating you lately man?

[@SonnyxMarrs]

@@Sondre_Berg It’s ever-present but I plan to find a way around it! I enjoyed our training too much to miss out on it for much longer!

[@47ash47]

That was pretty epic, keep up the great work

[@dasunwanasinghe]

Great tutorial!!! Hope you'll upload more like this🔥💪

[@VjLenac]

im gonna get grinding into this inmidiatly

[@markomales98]

Great, thanks !

[@shadowthenics3292]

I love science in strength 😎 Next vedio 💡 Hsflag or bridge press to handstand

[@Moztwanted87]

Been doing human flag for a week, im like almost in goal 🫡🔥

[@Wilsthenics]

Great video. Thanks mate

[@devinm124]

I learned HF on a pole and boy is it much harder than stall bars. This has to do with the grip. I don’t know of any where with stall bars. I go to the local park and use a pole. I wished to learn on stall bars

[@avirupsamanta2002]

Sir I have a question.....when I'm attempting human flag on a straight bar, after getting into the human flag I'm swing backward automatically....how to control it can you plz help🤔😑

[@rajthomas6446]

Amazing!!!

[@mazenfaloughi7112]

What an amazing video! Wow!

[@Shanluki]

I have a question, when i do the human flag with my right arm down the elbow of that arm tends to hyperextend it doesn't hurt or anything but it looks like it will be very bad in the long term. ¿Any help?

[@mohitpotalia1271]

Please make a video of what you eat during your entire day.

[@georgeb9285]

Do you think that there is a corelation between planche,front lever and human flag? Like an tuck planche is a good starting point?

[@elijah_green0651]

Very helpful thanks g

[@Sondre_Berg]

You’re welcome:)

[@davidpst]

I got this skill in 2 workout sessions after I’ve already achieved front lever and straddle planche.

[@Sondre_Berg]

Nice 👌

[@InnerMonkey]

Amazing, loved the level of details 🐒

[@gauravrao9082]

Nice!

[@badrjafar7959]

Epic tutorial bro I appreciate the effort, i just want to get your opinion on using resistance band when training static holds like the front lever is it useful or a waste of Time, lately I've watched a video about brain signals so when your holding a static skill the brain send certain signals to the muscles and when you use the resistance band the signals changes and when you take it off you will get much much burden.

[@Sondre_Berg]

Resistance band is great as long as it doesn’t move the center of gravity - in my opinion. This is impossible for human flags, but for palnche and FL it works and be a great way of building strength in the different progressions :) I even a video for using resistance band for planche training. The exact same things I talk about here will apply to the FL

[@Sss88854]

Love From India

[@mahdipanahi5120]

you're amazing broo💪🏻💪🏻🙌🏼🙌🏼🤩🤩 I love you bro I try become the best version of myself like you! keep moving 💥🎖💪🏼 but the way ! Can you do Parkour? love from 🇬🇧

[@Sondre_Berg]

Keep it up man 🔥 with that mind set you’re sure to reach far 👍 I dabble with parkour stuff whenever I meet up with parkour friends and I also draw inspiration from parkour athletes 😊

[@mahdipanahi5120]

@@Sondre_Berg 🙂🙂💪🏻💪🏻🎖🎖

[@schnecktec]

Nice video! I don't agree with Geek Climber. Don't think the assisted one armed handstand is a prequisite. I think I can't do that one, but will try tomorrow. Especially the wrist is more under load in a handstand position and my wrists are weak and unflexible.

[@anthonymartinez9457]

Thing is where can I buy a ladder like for the human flag

[@nickbroyles6584]

How long should training sessions be? And how many times per week?

[@jehushaphat]

Which of these 3 do you think it'd be easier for a beginner like me to start with: front lever, back lever, or human flag?

[@Sondre_Berg]

Why choose only one? They provide very little carryover to one another. Overall the front lever is definitely the most difficult and will take the longest time for most people (depending on individual factors). If you where to choose only ONE straight arm exercises to include in your workout and program I’d choose tuck planche and front lever 😜 tuck planche could be switched out with back lever since they cover similar muscle groups.

[@jehushaphat]

@@Sondre_BergI'd like to do all 3; just thought it would be easier starting with one before advancing to the next. Thanks for the response!

[@darkhorse1985]

Yes and what if don’t have access to stall bars or a pole (many of us practice workout at home)? Thanks

[@Nofrontleverforme]

How do you not have acces to a pole

[@Nofrontleverforme]

Do you have a door in your home

[@goldenrules216]

شكرا لك ممتازجدا 💖

[@JoseRodriguez-sm2fw]

although it takes 10 seconds on the Human flag, because sometimes on a vertical bar, even though it is aligned, my body loses balance backwards and when I lose balance I don't even get to 5 seconds. my question is that even if this vertical bar is aligned and the balance is lost, would it be to play the balance with the wrist? or is it some posture. Excuse my English since I don't speak the language well.

[@lucytan1786]

hey this is super interesting with some physics explanation. But sondre, will you also share with us your weight and height so that i have a basis for comparison with the numbers on the weighing scale.. thank you

[@robertheitmann8821]

Wait how did u know I just started working on human flag as my next goal? :0

[@Sondre_Berg]

Good timing then😊

[@gratengelsker7614]

I get pain in my shoulders!

[@adalineproulx9773]

Crazyyy!!😳

[@thelifeofreality17]

Nice👍👏👏👏

[@Sondre_Berg]

Thanks 😊

[@platypus1384]

How would I know if my body is made easier to do human flag?

[@schnecktec]

When you're small, wide shoulders (,low fat)

[@vicalisthenics154]

Do u online training I want to learn the front lever

[@isapan2008]

I would love Collab!!!

[@keeganstephen9844]

Anybody else worry that they would get a finger or toe stuck in that thing?

[@dungvu3899]

I can keep 15 seconds humanflag but I cant not do some supports like this video. What I leaned hf is directly to main pose. Leg and foot are very important, they sould be engaged stritcly to bring up the lower body. Strong grip will make the progress faster.

[@MrownXXV]

Bro what exercises did he do that got him those huge mid delts, hot damn

[@Sondre_Berg]

Handstand push-ups 💪💪

[@MrownXXV]

@@Sondre_Berg Will add them, thanks for responding brother

[@Sondre_Berg]

@@MrownXXV I also have tutorials for this on my channel 😊 and programs for it in my app 👍

[@ximoxa]

Collab with CALIDOJO

[@dr.habashneh]

bro really gave us a physics lesson in order to do calisthenics 😂😂😂😂😂