The flagpole is the embodiment of complete full-body fitness. Being able to fully extend your entire body in one straight line while gripping a pole requires an extraordinary amount of strength and stability, mainly in your lats, shoulders, core, hips, and gripping muscles. If you can do one, then congratulations, you’re really effing strong. However, if you’re like most guys and don’t have the skills to pull one off, then use our guide to exercises and progressions to work up to your very first flagpole. Your friends (and Instagram followers) will be blown away.Here are five exercises that will strengthen all the areas you need to pull off this tough move.
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Kettlebell Swing
Heavy kettlebell swings build serious hip, core, and grip strength. (Don’t have a KB? Perform deadlifts instead.)Works: Glutes, hamstrings, hip flexors, spinal erectorsDo it: Pick up a heavy kettlebell and hinge at your hips to lower your torso, then drive your hips forward, squeezing your glutes, to propel the bell up to chest level. Do four sets of 10.
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Handstand Pushup
This move increases shoulder strength and stability. Can’t perform one? Sub in a barbell or kettlebell overhead press.Works: Deltoids, triceps, coreDo it: From a pushup position, walk your feet up a wall, and walk your hands back until you’re in a handstand. Hold for 15 seconds. Work up to 5-8 full reps.
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Single-Arm Carry
Loaded carries work your core by forcing your torso to resist rotation. They also improve your shoulder stability.Works: Deltoids, coreDo it: Hold a kettlebell or dumbbell straight overhead, with your arm locked out. Tense your core and slowly walk for 10 to 15 yards. Switch arms and repeat for four sets.
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Pullup
Performing perfect pullups will strengthen your entire back and build some serious grip strength.Works: Lats, rhomboids, traps, biceps, grip strengthDo it: Hang from a pullup bar with a shoulder-width grip. Squeeze your shoulder blades together, and pull up until your chin passes the bar. Slowly lower yourself back down. Aim to complete 12 reps.
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Side Plank
A variation of the plank, this builds oblique strength, which is important as your core helps your body fight to stay upright as you battle gravity.Works: Rectus abdominis, spinal erectors, obliquesDo it: Lie on your left side with your left elbow on the ground, and your legs stacked on top of each other. Raise up and hold for 45 seconds, then switch to your right side. Repeat three more times.
The flagpole is the embodiment of complete full-body fitness. Being able to fully extend your entire body in one straight line while gripping a pole requires an extraordinary amount of strength and stability, mainly in your lats, shoulders, core, hips, and gripping muscles. If you can do one, then congratulations, you’re really effing strong. However, if you’re like most guys and don’t have the skills to pull one off, then use our guide to exercises and progressions to work up to your very first flagpole. Your friends (and Instagram followers) will be blown away.
Here are five exercises that will strengthen all the areas you need to pull off this tough move.
Kettlebell Swing
Heavy kettlebell swings build serious hip, core, and grip strength. (Don’t have a KB? Perform deadlifts instead.)
Works: Glutes, hamstrings, hip flexors, spinal erectors
Do it: Pick up a heavy kettlebell and hinge at your hips to lower your torso, then drive your hips forward, squeezing your glutes, to propel the bell up to chest level. Do four sets of 10.
Handstand Pushup
This move increases shoulder strength and stability. Can’t perform one? Sub in a barbell or kettlebell overhead press.
Works: Deltoids, triceps, core
Do it: From a pushup position, walk your feet up a wall, and walk your hands back until you’re in a handstand. Hold for 15 seconds. Work up to 5-8 full reps.
Single-Arm Carry
Loaded carries work your core by forcing your torso to resist rotation. They also improve your shoulder stability.
Works: Deltoids, core
Do it: Hold a kettlebell or dumbbell straight overhead, with your arm locked out. Tense your core and slowly walk for 10 to 15 yards. Switch arms and repeat for four sets.
Pullup
Performing perfect pullups will strengthen your entire back and build some serious grip strength.
Do it: Hang from a pullup bar with a shoulder-width grip. Squeeze your shoulder blades together, and pull up until your chin passes the bar. Slowly lower yourself back down. Aim to complete 12 reps.
Side Plank
A variation of the plank, this builds oblique strength, which is important as your core helps your body fight to stay upright as you battle gravity.
Do it: Lie on your left side with your left elbow on the ground, and your legs stacked on top of each other. Raise up and hold for 45 seconds, then switch to your right side. Repeat three more times.
