1. Stand next to a vertical pole with your dominant side closest to the pole.
2. Grab the pole at about head height with your upper hand. This hand will be above your head during the flag position.
3. Bend your bottom arm and grab the pole at about waist height. This arm will be the lower arm during the flag position.
4. Position your feet close to the base of the pole, and prepare to lift your body.
5. Engage your core, glutes, and shoulder muscles in preparation for the lift.
6. Push with the lower arm and pull with the upper arm to lift your body off the ground as you kick up and out with your legs. It's crucial to keep your body tight and straight.
7. Once in the air, strive to form a "T" shape with your body, keeping your body parallel to the ground and your arms perpendicular.
8. Hold this position for a set amount of time. For beginners, even a few seconds can be challenging.
9. Control your descent back to the ground, making sure to land softly and safely.
10. Repeat for the desired number of sets or repetitions, ensuring ample rest in between for recovery.
Note: The human flag requires significant strength and skill. It is recommended that you already have a strong foundation in bodyweight exercises and core control, and if necessary, learn this movement under the supervision of an experienced instructor or trainer.
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