Clutch Flag
You did it! You’re ready to take on the legendary Clutch Flag.
You have developed incredible core strength, endurance, and stability. This is no easy feat, and you should be very proud. Take your time getting to know this exercise well. Once you’ve mastered this exercise, you’ll be the coolest kid on the playground (and have a sweet party trick to impress your friends!)
Congratulations on making it this far!
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 have mastered the Clutch Flag exercise. Keep practicing to hold this pose for longer durations!
Form Cues
Remember to breathe evenly throughout the hold.
Keep your body straight. Imagine a straight line from the top of your head to your heels. 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 and bend both knees.
Straighten your body until you are parallel to the ground. Extend both legs.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Once you meet the standard, you can challenge yourself to hold this position for as long as you can!
To make this exercise easier: Extend your legs only one-half to three-quarters of the way. Slowly build your way up to full extension.