Human Flag Challenge Update

These are the results of working hard on the human flag challenge for 30 days!

Human Flag Challenge Update

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.

Top Arm
  • latissimus Dorsi
  • Teres Major
  • Triceps
  • Subscapularis
  • Rhomboids
  • Fingers Flexors
Bottom Arm
  • Middle Deltoid
  • Anterior Deltoid
  • Trapezius
  • Biceps
  • Brachioradialis
  • Brachialis
  • Forearm Flexors
  • Rectus Abdominis
  • Obliques
  • Spinal Extensors
  • Quadratus Lumborum
Top Leg
  • Gluteus Maxsimus
  • Gluteus Medius
  • Gluteus Minimus
  • Tensor Fascia Latae
Bottom Leg
  • Adductor Magnus
  • Adductor Lungus
  • Adductor Brevis
  • Pectineus

And now you know =)

Show it to me!

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)

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!

Day 30!

Human Flag Challenge Update

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!

Ohh And One More Thing

As you may know, it can be hard to start a journey like this, so if you find this blog useful, please share it, that would help a lot!

You can use this Sign-Up link, that would be a huge help!



If you enjoyed this one, check out some of my other posts hereand if you like what you’ve seen so far and want to help me out on my journey, you are more than welcome to check out my Patreon page =)

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Enjoy your journey and go Beyond Boundaries, Shahaf Suarez
I’ll see you in the next one =)

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Never Miss Anything!

​Sign up for my newsletter and never miss anything =)

Enjoy your journey and go Beyond Boundaries, Shahaf Suarez
I’ll see you in the next one =)