Bent-Knee Clutch Flag
Not to be confused with the Tuck Flag, this variation will have both knees bent, but you will maintain a straight line from your head to your knees. No sitting back in the hips! This is the last variation before tackling the Clutch Flag.
Take your time mastering this pose - it’s worth it!
Standards
LEVEL 1: Hold for 3 seconds and both sides.
LEVEL 2: Hold for 6 seconds and both sides.
LEVEL 3: Hold for 9 seconds and both sides.
Hold this pose for 2-3 Sets for as long as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can hold this position for 9 seconds (Level 3) with GOOD FORM, you are ready to move on to a harder Clutch Flag variation.
Form Cues
Remember to breathe evenly throughout the hold.
Keep your body straight. Don’t let yourself droop toward the ground.
Film yourself and watch back between sets to check your form. A mirror is also useful.
Tutorial
Stand with the back of your armpit against the pole.
Grab the pole and slide your hand up until you reach sternum height.
Brace your core and wedge the elbow of your opposite arm into your abdominals. Grab the pole at about hip height.
Lift your feet off the ground with both knees bent.
Straighten your body until you are parallel to the ground.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Extend your legs one-half to three-quarters of the way. Slowly build your way up to full extension.
To make this exercise easier: If you can’t quite reach parallel with both knees bent, that’s okay. Get in position with a Single-Leg Clutch Flag and then bend your top leg until both knees are bent. Keep both knees bent as you lower back down.