Full Diagonal Flag
This variation will prepare you for the physics of the Clutch Flag exercise. With both legs extended, your core has to work harder to support the full length of your body while holding proper form. Gravity will be testing you here - don’t let it bring you down (pun intended!)
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. Imagine a straight line from the top of your head to your heels.
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 reach a roughly 45 degree angle and extend your legs.
Hold this position with good form for as long as you can.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Take a look ahead to the next variation, the Tuck Clutch Flag. Practice this exercise at a diagonal. You can slowly build your way up to parallel from there.
To make this exercise easier: Extend your legs only one-half to three-quarter of the way. Slowly build your way up to full extension.