- What's up?
It's Chris Heria.
Welcome to another vlog.
Today, I'm gonna teach you the fastest way
to learn the human flag.
Now, when it comes to the human flag,
you're basically pulling with one arm
and pushing with the other
to allow your body to lift up
into a horizontal position,
and engaging your core and your lats
to maintain your body in a straight line.
Now, if you just jump into this move
and try it for the first time,
it's gonna feel extremely difficult.
But if you know what to train for
and you develop the proper muscle groups
with the right exercises,
and learn the mechanics to the human flag,
this move can actually
be learned fairly quickly.
And once you've learned this move
and start training with it,
it's gonna greatly increase
your upper body strength
as well as your core,
the muscles in your arms,
and your pulling and pushing strength.
And that's why this is an excellent exercise
that you want to add to your arsenal
and start learning right away.
In fact, the very first exercise
I'm gonna show you to start training
towards the human flag
can actually be done by most beginners.
But before we get into the very first exercise,
I want to give you a list of other exercises
that you can train for
before getting into this
that will develop the muscles
required for the human flag.
The first one is gonna be scapular shrug.
That's gonna strengthen your scapular retractions
needed for the human flag.
The second exercise that's helpful to train
will be the planche leans.
That's gonna help improve
your frontal delts strength.
Next exercise is gonna be high side plank,
that's gonna strengthen your obliques.
Next on the list is archer pushups,
that's gonna develop your pushing strength.
Then we have archer pull-ups
for your pulling strength.
And the last one is gonna be hanging windshield wipers,
which is gonna develop your core
as well as your pulling strength.
And all of these exercises
use a similar body mechanics
to the human flag.
Pulling with one arm straight,
pushing with one arm straight,
working one side of your core,
retracting or protracting your scapulas,
and strengthening all the right muscles
needed for the human flag.
So it's not absolutely required
that you mastered all these exercises,
but it's definitely very helpful
if you've already been training these exercises
and you're well familiar with them.
And if you're a subscriber to the channel,
then you should have already been
training those for our previous videos.
So with that said,
if you're ready to learn the fastest way
on how to human flag,
all you're gonna need is a pole
and to download the Heria Pro app
in the App Store or Google Play Store
so that you can properly follow along.
Once you have the app,
then open up the Heria Pro app
to the YouTube workout section,
you should find this routine
and we're ready to get started.
Now, as I mentioned before,
the very first exercise we're getting into
is very beginner friendly,
and we're mainly gonna be emphasizing
on building the proper strength in our core
and straight arms.
So let's get down onto the ground.
We're gonna be going for high side plank raises.
So with our arm locked out and straight,
pushing down with our scapulas,
down with our arm into the ground.
Down and then all the way up.
Let's put our hands up to simulate a flag.
Let's go for 10 reps.
(upbeat music)
Squeeze when you get to the top.
Turn to the other side.
10 reps.
(upbeat music)
all right, there we have the very first exercise.
Strengthening our obliques, shoulders,
lats, core and straight arm.
If you feel like this exercise is challenging,
you really want to focus on
holding this position
as well as repping it out
until you've developed a significant
amount of strength
to where you're doing these effortlessly
with perfect form
for at least 10 repetitions.
This exercise activates similar
engagement in your obliques
and your core to the human flag,
except when you're in your human flag,
it's gonna be a lot more.
So you really want to master this move.
Get it super strong before moving on.
A harder variation of this exercise
that you can continue to train
once this gets a bit easier
is to do the same thing
with your feet elevated.
So now we're gonna move into the next exercise,
that's gonna be side plank flags.
First, I'm gonna show you what it looks like.
I'm gonna go from 10 reps on each side,
and then we're gonna break it down.
Now, you notice, to get into this exercise,
I put my hand down flat
right in front of the bar.
You want to make sure that your hand on the ground
is parallel to the bar
so that you're holding it
in an even straight line
while pushing and protracting your scapula
with the hand that's on the ground
the entire duration of this exercise.
The better you're pulling with your top arm
and pushing with your bottom arm,
the lighter your lower body is gonna be.
(upbeat music)
And when first starting off this exercise,
your feet may feel heavier when raising them.
But as you get better,
your feet are gonna feel lighter when they raise
as your upper body is starting to help more.
(upbeat music)
All right, so there we have the side plank flag.
Very important to keep in mind
when doing anything with the human flag,
it happens right above your head.
It doesn't happen in front or behind.
So you want to make sure that your arms
are right by your ears
when doing the human flag.
So master this move on both sides.
You want to be able to do at least 10 reps
with perfect form effortlessly.
And once you can do so,
you're ready for the next step.
That's gonna be straddle flag raises.
So I'm gonna go for five reps on both sides.
Show you what it looks like,
then break it down.
So at the beginning
when first starting to train this exercise,
you may only be able to hop up just a little bit.
But the more you do it,
the stronger you're gonna get.
And eventually, you'll be able
to go up higher and higher.
This is the first exercise
that actually brings your whole body
into a human flag position.
So we're almost there.
(upbeat music)
All right, so there we have the straddle flag raises.
So when first starting off this exercise,
it's most comfortable for me
when my hand is down,
thumbs facing down,
and I'm gripping somewhere below my waistline.
If it's any way higher,
then I'm gonna have to do a flag a lot higher,
it's gonna be a lot harder.
So I always like to have it just above my knee,
right where my hand drops right here,
so I can still bend down a little bit
and get right into the movement.
Now, as for my second hand,
that's gonna be fairly wide.
The shorter and narrower it is,
a lot harder it's gonna be.
So you want to have a really
firm grip on your top hand.
It helps if you have an overgrip as well.
So this is basically
how you want to get into this movement.
You're gonna turn your body,
turn your hips and turn your body.
So while the bottom arm supports,
it's also protracting
and pushing away from the bar
while the top one
is pulling just like this.
And while you're doing that,
you want to make sure that your body
is in the middle of your arms.
So not in the front,
not in the back.
That's why when you get into this movement,
you already start with your hands in front of you.
You need to come back
and put your head aligned with the bar right here.
Now, once you're in this position,
you can swing your top foot
and bounce with your low foot
while you pull with your top hand,
and push with your bottom hand.
Eventually, you get better at that,
you'll be able to push higher.
All right, so once you've mastered that,
you can do it with perfect form
for at least five reps on both sides effortlessly,
you're ready to move on
to the last exercise
to master the human flag.
That's gonna be flag raises.
I'm gonna go for five reps on both sides
to show you what it looks like,
and then I'll explain how to do it.
And while first starting off this exercise,
it's exactly like the previous progression,
the straddle flag,
except that when you get to the top,
you're bring your feet together
to hold and solidify the human flag
for as long as possible
before coming back down.
And once you can do this exercise,
you are super close to getting the human flag.
(upbeat music)
And there we have the flag raises.
at the beginning,
you may just jump into the human flags position
and come right back down.
But the more you train this,
you're gonna develop more strength,
and eventually you'll be able to hold
that human flag position for longer and longer
until one day,
after a significant amount of training,
you'll be able to just go up,
boom, and hold it
and not feel like your body is dropping down.
And that's when you've officially
unlocked the human flag.
So if you consistently start training
all these progressions
starting from the very beginning,
including the list of exercises that I gave before,
you'll be doing a human flag in no time
and building a significant
amount of strength and muscle.
Remember, it's not practice that makes perfect,
but perfect practice
that makes perfect.
Just because you try to kick up into a human flag
a billion times,
or even a handstand,
doesn't mean that eventually you're gonna get it.
You have to know exactly what to train for
and start working up those steps.
Developing the right muscle groups,
technique and strength required
for these specific exercises.
And that goes for anything else.
If you're gonna train for it,
know what to train for
and how to do it properly.
And if you're still struggling with this exercise,
leave a comment down below
let me know what you're struggling with.
I'll try to respond to it
and you can also watch my video,
How To Human Flag,
over on the Thenx channel.
I give some more tips on there as well.
But for more workouts just like this,
getting in the best shape of your life
already planned out,
knowing what to train for,
like programs I've created with specific goals in mind,
like building lean solid muscle
while simultaneously burning fat
and getting shredded,
all with minimal to no equipment,
make sure you've downloaded
the Heria Pro app in the App Store.
And make sure you upgrade your account
to a member on heriapro.com
to get full access to all
my workouts and workout programs.
It's like having me as a personal trainer
right in your pocket.
And if you enjoyed the video,
definitely smash that like button.
Leave a comment down below.
Let me know what you want
the next video to be about.
Share this video with a friend
that wants to learn how to human flag.
And, of course, if you haven't already,
make sure you subscribe.
I post every single Thursday,
2:00 p.m. USA Eastern Time.
And if you comment within the first 30 minutes,
you always have a chance to win
some free Heria apparel.
And speaking of Heria apparel,
my brand new Heria Collection
is right about to drop.
A lot of the pieces to the collection
you've seen in a bunch of videos on the channel
like the black track pants,
white track pants,
windbreakers, workout shorts,
even the ones that I'm wearing right now
and a whole lot more.
You could check out the whole line
right now at chrisheria.com.
And make sure to follow me on Instagram
to know exactly when it drops.
Every single post on Instagram,
I always do some type of giveaways.
Of you want a chance to be a part of that as well,
Make sure you're following me on IG.
And with that said,
I'll see you next Thursday
2:00 p.m. USA Eastern Time.
Mad love, peace out.
(light upbeat music)