# Human Flag (Overcoming Gravity Level 9)

> The Human Flag (OG Level 9) is an advanced lateral lever hold in which the body is suspended horizontally to the side of a vertical pole or stall bars. It combines straight-arm overhead pushing in the bottom arm, straight-arm pulling in the top arm, and maximal coronal-plane anti-flexion torque across the obliques, quadratus lumborum, and gluteus medius.

- Canonical URL: https://enixfit.com/exercises/human-flag
- Canonical ID: `human_flag`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 12 Strict Pull-Ups + 8 Wall HSPUs + 15s Vertical Chamber Flag
- Mastery Standard: 3 sets × 8s horizontal hold on both left and right sides
- Primary Muscles: External & Internal Obliques, Quadratus Lumborum, Latissimus Dorsi, Lateral & Anterior Deltoids
- Secondary Muscles: Gluteus Medius, Serratus Anterior, Triceps Long Head

## Step-by-Step Execution
1. **Mixed Vertical Grip Setup**: Place the bottom hand in a supinated (thumb-down) grip at hip height and the top hand in a pronated grip overhead.
2. **Push-Pull Couple & Horizontal Extension**: Push hard through the bottom arm while pulling with the top arm, lowering or pressing the legs into a horizontal line.

## Technical Coaching Cues
- Lock both elbows completely—especially the bottom pushing arm
- Keep hips stacked vertically so the torso faces forward without twisting

## Common Mistakes & Corrections
- **Fault: Bending the bottom pushing elbow** → Correction: Focus 70% of conscious effort on pushing the pole away with the bottom shoulder and locked triceps.