For those who care about buffness

Posts tagged “street workout

the legend of the human flag!

In November last year, a friend asked me to help him achieve a flag. So we started working diligently towards a workout plan which would lead him there. In all fairness it didn’t take much adaptation from my own workout, merely slight modifications for the most difficult series in the early days, and less weight. A progressive levelling to harder and heavier series.
The friend in question had a reasonable level of base fitness already, an awareness of his own body and muscles, and had already clearly experienced workouts and boxing stamina regimens. And prob had a reasonable BMI (not that I care about BMI bs but am trying to say the kid was ripe for a buffness academy intensive workout!).
So we started with the basic upper body exercises, in circuits. Pulls/chins, push, oz pulls, dips. The bread and butter of calisthenics. Progress was steady and I was lucky he was very keen and motivated.
We started with difficulty achieving 8 x pulls 4 times, and an exhausted client. We built him up and ~6 months later we have a fluent pull upper, (I think he is at ~10kg extra on all sets, and could do much more if he dared!) who does half flags on the pole for breakfast and in his sleep. With perfect form.
The grip used to teach him the human flag was the trad grip on a normal street pole (with tape added for better grip). We started practicing them every other day as soon as he developed awareness for his half flag skills, and alongside rigourous front planche practice, after circuits.
Great emphasis was put on proper form, proper grip and the initial tip toeing phase before any lift off was attempted. After a few months, he was able to briefly hold a tucked flag, and decided to start practicing the ladder grip. This grip imho is a bit easier to handle for most people due to nicer wrist angle and a feeling of safe grip, not to diminish his hard work, as 6 months ago he could hold neither! It is a remarkably hard feat for either grips, and this makes me really proud:

Congrats to him and to all of you out there working on the flag! Work your upper body hard, with compound exercises like pull ups that will work your core hard too, you will need it for this. And one day, you too can achieve the legendary human flag!