There’s no more impressive feat of physical fitness than the human flag. Fact. Fancy mastering the best party trick known to man for yourself? Social media sensation Scott Mathison teaches us how to do exactly that with this simple guide.
Scott Mathison is the undisputed master of bodyweight moves. It’s not hard to see why millions of fitness junkies take inspiration from his physically impressive, downright creative Instagram reels that just make you want to keep on flicking through his page.
If you want to learn more from the master, download your free guide with 5 Bodyweight Moves to Master.
We headed down to Malibu beach with Scott for him to teach us precisely how to master the human flag alongside some of his other signature bodyweight moves.
The human flag’s a showstopper without a doubt. Master it and you’re sure to draw attention and with good reason! It requires a huge amount of coordination, killer upper body strength, and a solid core to allow you to control and hold the move.
Even better still, there are mammoth benefits from performing the flag. It’s an outstanding workout for your shoulders, lats, obliques and quadratus lumborum whilst also developing next-level grip strength.
The biggest problem? It’s no easy feat, and it’s made even more difficult if you’re taller. You’ll need to build up to the human flag and strengthen the muscle groups needed to pull off the flag.
Getting Started – Preparing for The Human Flag
Just because you work out three times a week doesn’t mean you can instantly breeze the human flag, preparation is key.
Before you even consider starting training to do the human flag make sure you can:
Once you’ve got these basics down, you’re then ready to start training to master the human flag. It won’t be easy, but it will be worth it! Muscle and Health have a few tricks up our sleeve, with a few bodyweight exercises that are perfect to help build up the muscles needed to pull off the perfect human flag.
The 4 Ultimate Bodyweight Moves to Master
“Master these four moves and you can do anything,” Scott says. “I’m self-taught and with practice and determination, anyone can achieve what I have.
“If you don’t have access to a beach with bars, head down to your local park or find a gym that caters for functional fitness, as most do nowadays. And never, ever get embarrassed. Everyone started somewhere! Good luck!”
We headed down to Malibu beach to get a session in with the champ himself and created this step-by-step guide to four of the most fundamental moves you can ever learn. Follow our journey and download your free guide
check out our exclusive free guide we created with the boss of bodyweight, Scott Mathison. Not only does it include the human flag guide for quick reference, but it also includes 3 more badass bodyweight exercises that come highly recommended by Scott to build mobility, strength, and functionality. Bragging rights earned!
Lay on your side, legs extended and one foot on top of the other. Put your weight on one hand with your elbow directly in line with your shoulder.
Hold as long as possible. Rest for 1-minute. Repeat for the other side. Repeat 5 times, for 10 side planks total.
Repeat the technique for the plank and take your free arm and reach through underneath your body by rotating the top of your body. You can also hold a light dumbbell to increase the resistance.
Whilst holding for as long as possible try to complete 10 reach throughs. Rest for 1-minute. Repeat for the other side. Repeat 5 times, for 10 side planks total.
Following the technique for the side plank and simply repeat the process but this time, support your hand on something about one foot off the ground. The greater the incline, the less resistance on your arms allowing you to focus on working out your core for longer periods of time.
Hold for as long as possible. Rest for 1-minute. Repeat for the other side. Repeat 5 times, for 10 side planks total.
Hang from a bar with one hand. Rotate your hips so your legs go out to the side at around a 45-degree angle. Hold for 4 seconds, repeat with alternate legs on the other side.
Complete 5 sets with around 20 repetitions with 1-minute rest between sets.
With your feet on a bench, align your body as though you are doing a handstand. Complete a pushup in this position, aiming to feel the resistance primarily in your shoulders.
Complete 15 repetitions. Take a 30-second rest. Repeat for 5 sets.
You should now be ready for the guts and glory of taking on the real challenge of completing the human flag. If you struggle, continue to work on these exercises and build your strength over the period of a few months.
1. Find a place that allows for good hand placement to attempt the human flag.
2. Start by pushing through your lower arm. Keep it straight, whilst simultaneously pulling with your upper arm.
3. You must keep your body straight and not rotate forwards or backwards. If you twist your torso, your flag will fall in the direction in which you twist.
4. Lift your body up into the air and extend your legs upwards, straightening through your toes.
5. Lower your body down until parallel with the ground.
6. If you can’t hold a flag yet, work on lowering down as much as possible for reps to get stronger by utilizing negative reps.
You’ve done it, bow down! You’re now ready to show off your new party trick.
If you loved this guide, why not check out our exclusive free guide we created with the boss of bodyweight, Scott Mathison. Not only does it include the human flag guide for quick reference, but it also includes 3 more badass bodyweight exercises that come highly recommended by Scott to build mobility, strength, and functionality. Bragging rights earned!
Click to download.
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