These are the results of working hard on the human flag challenge for 30 days!
Human Flag Challenge - Done!
I did it! It took a lot of daily work and practice, but it is done!
To be honest with you guys, I was a bit afraid that after my last challenge failure I will fail again.
So, there was a bit of psychological effect to this one…
Day One - Research
As usual, I’ve looked at almost every video tutorial on YouTube – because, well, that is the most reliable source of information out there right?
After a few fun hours of looking on every “how to do the human flag challenge”, I’ve looked into the books for answers, anatomy books (yes, I just happened to have a few of them laying around in my apartment).
I found that I need to extraordinary increase the amount of strength and stability of my shoulders and lats as well as the “core”, hips and my gripping muscles.
Some Extra Knoledge
If you’re interested in knowing all (most) of the muscles that your body will need to activate in order to perform the human flag challenge, press that “Show it to me!” button.
- latissimus Dorsi
- Teres Major
- Fingers Flexors
- Middle Deltoid
- Anterior Deltoid
- Forearm Flexors
- Rectus Abdominis
- Spinal Extensors
- Quadratus Lumborum
- Gluteus Maxsimus
- Gluteus Medius
- Gluteus Minimus
- Tensor Fascia Latae
- Adductor Magnus
- Adductor Lungus
- Adductor Brevis
And now you know =)
Training For Results
Day 2 to 20
Starting by checking if I can even lift my body off the ground, it was an obvious answer – NO!
Starting With The Arms And Shoulders
The first thing that I noticed was that my shoulders were not as strong as I thought, mostly because I never got back to the shoulder strength I had before I got injured.
I started with the static handstands, from there I moved on to handstand push-ups – that exercise alone felt like hell on my muscles, but I really felt how I improve my strength after each rep.
Next Came The "Core"
In general, I’m pretty good at all of this “core” game as you can see in the video below, doing the front lever exercise.
(yes, it takes a lot of shoulder strength, but your back and abdominal muscles are a key factor in this exercise)
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Just killing my muscles after a long climbing session . . . . . #beyondboundaries #calisthenics #frontlever #fit #fitness #fitnessmotivation #mobility #moveyourbody #climbing #climb #challenge #motivation #health #healthylifestyle #body #fun #sport #sports #livefree #livelife #progress #goodvibes #gopro
So for me, it was the side plank and its variations as a way of targeting the oblique muscles.
Lastly, Legs Training
I didn’t really need that much work here, but it was nice to combine a few explosive and plyometric exercises (like the kettlebell swing and box jumps – which are always fun for me).
Day 21 To 29
It was time to put it all together, step by step, workout after workout, I got to a point that I can lift my body from the ground.
The problem was that the human flag challenge required that I’d keep my body in the air…
Here started the repetitive part of the training, just doing the moves, over and over again until I will be able to get it done!
As promised when I started the human flag challenge some 30 days ago, I reached my mountaintop and I’ve put my flag on it!
Yes, it may not be the perfect flag or it may not have been the highest point in the area, but let me tell you this, it is beyond every boundary I had physically accomplished until now and furthermore, it is a new starting point to the next time I’d go Beyond Boundaries!
What is your flag? Did you put your flag up high already?
As For My Plans
One of my main goals for this journey is to create a big community and basically, not doing it alone… There is power in groups and I want to use it.
That is why I’m putting together for you all the workouts that I created for this challenge, a step by step guide for how to do the human flag challenge, and some other cool challenges too.
Take control of your body, don’t let it control you! – coming soon!