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I’ll teach you several variations and provide a few levels of difficulty for this advanced pole move. Pay attention to the cues for breathing.

Pole rows

Side pole row

Pole push

Planks

Torso twists

Pole leg lifts

Internal shoulder rotation

External shoulder rotation

Downward wrist twists

Upward wrist twists

Forearm flexor stretch

Strengthens: PECTORALS / TRAPEZIUS / LATISSISMUS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS / GLUTES / ADDUCTORS / ABDUCTORS / QUADRICEPS

Responses

  1. This lesson is great. It would be really great if you could do a lesson on the flag inversion and/or the flag inversion climb. I can do these things, but I haven’t been able to get any really good advice about form, so they don’t look so good.

  2. I had a good advice from a friend when I practiced this one. She told me its about strength bit it’s also about finding the balance with your elbow. after that I start to pay attention and I got it .

  3. yes, my boobs get in the way big time on this move! It sucks, too, because I like it and find it pretty easy…except the boobs being in the way… 🙂

  4. Yay! I did a half flag today! ok, I will call it a 3/4 flag it was a little droopy but I’m excited. It’s a start! I like this move because the pole pushing against my arm makes my bicep look really big! haha!:)

  5. Sharp sudden pain is bad but feeling press is normal. To train the opposite side and the good side keep trying the position! You will also find related lessons below the main player that has a bunch of things to work on. ðŸ˜Å