The Grip
Before you can do anything else, you need to master the grip. Kind of like how your feet support you in a squat, your grip will be your base of support for the rest of the variations.
Mastering the grip is a challenge worth facing. As you train this skill you will end up with some bruises or some sore spots. This is normal - you are applying a lot of pressure to your body in this exercise. It’s okay also okay to take breaks and heal up as needed.
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.
Do as seconds many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can do 9 seconds and both sides with GOOD FORM, you are ready to move on to a harder Clutch Flag variation.
Form Cues
Remember to breathe evenly throughout the hold.
This exercise requires quite a bit of grip strength. If you are having trouble gripping the pole, I recommend revisiting your Pullups and Hanging Leg Raises.
You may end up with bruises from this exercise. This is normal! We are using a hard object as leverage against our bodies. Bruising is bound to happen.
Wedging your elbow into your abdominals may hurt a little bit. This might mean that you need to work on your core strength a little more.
Tutorial
Stand with the back of your armpit against the pole.
Reach back to grab hold of the pole. Your fingertips should be pointing down.
Slide your hand up the pole as far as you can, or roughly to sternum height.
Lean forward slightly and step back slightly. Your lower body should be behind the pole.
Firmly brace your core and wedge the elbow of your opposite arm into your abdominals.
With your firmly wedged arm, grab the pole at about hip height.
Test your grip by carefully lifting your feet off the ground.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Practice straightening out your torso as you hold your position. Imagine a straight line from the top of your head through your tailbone. You can keep your knees bent. This will help transition you into the next variation of the exercise.
To make this exercise easier: If lifting both feet is too challenging at first, use one foot as a kickstand! Try to rely as little on that kickstand foot as possible, perhaps even lifting your foot for one second at a time, until you can comfortably hold both feet off the ground.