The Clutch Flag is a challenging bodyweight exercise where you hold your body horizontally, parallel to the ground, while gripping a vertical pole. It's a great way to build immense core and side body strength, and it looks pretty impressive too.

This move requires significant upper body and core strength. Make sure you're comfortable with plenty of push-ups, pull-ups, and hanging leg raises before you start practicing for the Clutch Flag.

How to do it

The Grip: Stand with your armpit in front of a vertical pole. Grab as high as you can with your top hand, around sternum height. Step back slightly. Wedge your other elbow into your abs, tensing your core, and grab the pole around hip height with your bottom hand. You'll be flagging off to the side of the pole.

Then try this progression, it gets harder and harder:

1. Diagonal Flag (One Leg): From the grip, try straightening your body diagonally, holding one leg out straight. Keep your body as straight as possible, avoiding any sag. The top leg usually feels a bit cleaner.
2. Diagonal Flag (Both Knees Bent): Once the one-leg diagonal feels good, try lifting both knees, keeping them bent, while maintaining a diagonal body line. Don't go too high, but also don't let your body sag.
3. Full Diagonal Flag: Straighten both legs out for a full diagonal flag. If this is too hard, try going three-quarters or halfway straight before fully extending.
4. Horizontal Flag (Bent Knees): Now, aim to get fully horizontal. Sit down sideways, lifting your body until it's parallel to the ground, with your knees bent.
5. Horizontal Flag (One Leg): From the bent-knee horizontal position, extend one leg straight. Try to keep it parallel with your body, not bent out front.
6. Full Horizontal Flag: Finally, extend both legs straight out, holding your body perfectly horizontal. This is the full Clutch Flag.

Common mistakes

• Sagging body: Letting your hips or legs drop, especially in the diagonal and horizontal holds. This reduces core engagement. Focus on keeping your body straight and rigid, like a plank.

Key tips

• Train both sides: Always practice on both your left and right sides to develop balanced strength and avoid imbalances.
• Use a slanted pole: If you're struggling with the harder horizontal variations, find a slanted pole (like a swing set support). It makes the exercise slightly easier and can help you build the necessary strength.

Learn more here:

Video by School of Calisthenics