flagpoles

[The Greginator]

one of the most impressive tricks in my oppinion, but I dont know how to go about training for them. any tips/workouts?

[Bionicgrape]

Just work your core hard from every direction. A human flag is all core strength

[The Greginator]

its core? i wouldve thought shoulders did most of the work.

[Alex Fraley]

Well, partially..but if you think about it it takes monster core strength to hold your legs out like that.

[Bionicgrape]

It's all core. If you're doing it properly, your arms will be locked out so your shoulders really aren't doing much. If you're going to try to do it with bent arms (or even harder, move your arms while doing it), you're going to have to have massive arm and shoulder strength too.

[The Greginator]

and thats what i was planning. so can i get like a list of good exercises to do to work my shoulders or core?

[Alex Fraley]

http://www.youtube.com/watch?v=2CyL89BbiiI

[Jonas (ComLink)]

i can barely do the flagpole, but it doesn't have much of anything to do with the upper body. the only thing that you might need to work on for upper body is your ability to hold the lower hand at full extension, the other one just hangs on really. but train both arms to do that because you don't ever want to be lop sided. the way you can practice for that is to do handstand push ups. if you can't do free stand ones then lean your legs on a wall or something sturdy and upright.

most of the energy that i can't muster is in my obliques, they are the muscles that control your hip's side to side motion and twisting motions. i can hang on with my arms forever because i'm built like a monkey, but i can't keep my legs and hips up.

this site i found has some excellent ab exercises. http://www.physioadvisor.com.au/8295750/abdominal-strengthening-exe
I particularly like the one called "Side bends over Swiss ball" do that one and progress with weights along with the other exercises and you will have it down in no time.

that is my suggestion, i hope it helps!

[spencer s]

arm/shoulder strength is more important than core strength (unless i have amazing core strength which i most likely do not)

but think about the physics of it, (i atleast can definitely feel it)
when your totally horizontal, your legs are adding a perpendicular force relative to your shoulders. the further out your legs are, the greater the torque, or force put on your arms holding you up. tuck your legs in and practice holding yourself up, you don't need core strength for that, and promise you that you will feel a difference in force in your arms and shoulders (it will be less).
also, another tip is that it's mostly balance, so handstands/handstand push ups come in handy when training for the flag technique.

i agree that having a strong core is imperative, but it's more along the lines of balance, and arm/shoulder strength and precision. :D

[tim]

But like Bionic said, your arms are locked, so you dont need a lot of strength in them. if they were bent, it would be about arm and shoulder, also, there is more stress where you pivot (i think) and you pivot more at the hips when your bringing yourself up.

[spencer s]

i agree with you that it doesn't require a lot of strength, like you said, and other people too, your arms should be locked that way it'll be easier. but how often do you hold yourself sideways with just your arms? not often for anybody, therefore those muscles aren't as toned as the ones you work every day. even just practicing the flag is the best work out for it. but my point is shoulder strength is still imperative :D core strength is indeed important too don't get me wrong :D

[Bionicgrape]

A really good exercise for this is a leg-lift variation called "windshield wipers." You lay on your back, lift your legs straight in the air and then swing them down to your left, back up to the center and down to the right, kind of like a windshield wiper motion. It'll really build your obliques. If you want a more challenging version, and one that strengthens your entire core (and not just your abs), hang from a pull-up bar and do them. You can even do pull-ups in between reps while keeping your legs straight out

[greg@bc_parkour]

i would suggest to start by working on mastering the vertical flag.... try to find a horizontal bar that hangs above a pole or wall and work on extending your arms and legs into the air straight up! then work on lowering into a more horizontal flag position...
this will work on technique and strength... the vertical flag is mostly about locking your elbows, shoulders and wrists and finding a point of balance and control like a handstand. progress to a pole by using the same vertical flag technique and then progress to a horizontal flag position.... dont try to come straight from the ground and hold a flag horizontal... go beyond horizontal and lower into the horizontal flag....

i attached three pictures... one of me trying to go straight from the ground to horizontal before going up into a vertical flag...
the next picture is me in a vertical flag while holding onto a horizontal bar
the last picture is me doing a horizontal flag on a pole... holding it