You see this all the time, often done by lifters who want to show off their upper body and core strength. Well, if they have what it takes to do this epic exercise, my proverbial hat is off to them! Not only is this movement tough for your core, but your arms, shoulders, and back do a TON of work to keep your body weight supported. Even your legs have to clench in order to keep your form right. This is definitely a movement for the elite!
Human FlagGrip the pole in one of two ways: 1) Palms facing forward (like pull-up position), or 2) Palms facing each other (easier to do it this way). The lower arm should be around waist height, with the upper arm around shoulder height. [caption id="" align="aligncenter" width="640"] Source: www.t-nation.com[/caption] Once you have your grip set, lift your outer leg into the straight line, tightening your core to hold your position. Finish by lifting the other leg off the floor and closing your legs in the "Flag" position. Hold until you feel your balance wavering. Make sure to land on your feet!
Hard work in the kitchen + Hard work in the gym = Abs!