• Before jumping into a flag hold you want to make sure that you are able to stabilize your shoulder for this inverted hold so as not to injure yourself.

• Begin facing the vertical bar or pole while positioning the arms. The top hand can be in a cup grip, twisted grip, true grip or in the case of a tall set of parallel or stall bars, a T-grip.

• Once the hands are positioned push out of the bottom shoulder while engaging (or pulling down) withe the shoulder of the upper arm to rotate the body up and away from the pole. Think about trying to lengthen the distance from your ear to your shoulder on both sides to prevent sinking into or collapsing into your shoulders.

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