Tuck Clutch Flag
It’s time to get fully horizontal! But you won’t start out fully extended - you might have noticed how much harder that makes the exercise. Instead, you’ll hold this pose in a “sitting” position.
For the next few variations, you’ll be working through a similar progression to the diagonal flags. Only this time, your body will be parallel to the ground!
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 tuck your knees up, almost like you’re sitting in a chair.
Straighten your body from your head to your tailbone.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Slowly straighten your body out of your “sitting” position to begin your transition to the extended-body variations of this exercise.
To make this exercise easier: If you are having trouble achieving parallel right away, practice this exercise at a diagonal to start. You can slowly build your way up to parallel from there.