Can You Do the Pole flag?

The Pole Flag looks insane, but here’s a secret: you don’t need crazy strength, just the right technique and balance.

1️⃣ Top Arm Grip – Grab a vertical pole at shoulder height and keep your elbow close to the pole.
2️⃣ Bottom Arm Behind – Reach behind your back and grip the pole low, creating a support point.
3️⃣ Chill & Extend – Lean back like you’re relaxing on your arm, extend your legs forward, and hold. Start tucked and progress.

Want to master the Pole Flag step by step? Get full guidance inside our Skill Guide and the Calisthenics Family App!

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