Single-Leg Diagonal Flag
Now that you can use The Grip to hold your bodyweight, you can start to explore the basics of the flag form with the Single Leg Diagonal Flag!
Like all exercises in the routine, we are building a solid foundation before moving forward to more advanced variations of the exercise. This is the part where you put your core to work and get the feel for the “flag” part of the clutch flag.
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 and bend both knees.
Straighten your body until you reach a roughly 45 degree angle.
Extend your top leg while keeping your bottom leg bent.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Bend your single leg one-half to three-quarter of the way to begin your transition to a Bent-Knee Diagonal Flag.
To make this exercise easier: Take a look at the progression of the Grip exercise. Once you can straighten your body (and keep it straight) at a low angle, practice extending on leg. You can work your way up to a solidly diagonal position from there!