 Guys welcome back to the school of castings today. We're talking about how to clutch flag If you haven't yet subscribed make sure you click below and then we'll get into this week's tutorial So obviously we've got Jacko head of human flags I'm gonna make him earn some money today and and actually show us a few progressions So we're gonna start off talking about why the clutch flag is an easier progression the full human flag So do you want to give us a demo about first? So in the hot in a full flag we're taking a super long lever angle Effectively a long way away from the hands as far as they can be which means there's the force and strength required around the joints Is much higher the longer lever the more force that's required So now let's have a look at the clutch flag and we'll talk a little bit about why it's an easier progression So I'm gonna get Jacko to give us a quick demo Well, we're noticing there's a bar is now sitting much closer into the body We haven't got the overhead position that we had before and we're actually creating a little bit of stability One of these arms as well to be able to provide a rest for the body to sit on So because the bar is now close to our point of contact requires less torque It's more stable around the shoulders, but we're still getting a great exercise It's just starting to link the obliques and some pushing strength And that is actually really important ability to be able to perform that contraction with the obliques in the human flag They really gonna feel it on that topside guys as well as that that bottom arm shoulder pulling down like Tim says It's just you're nicely nested in there. So it's not the demand as much easier and certainly on that top of pull from the top Having those shoulders in that tight position just takes out a load of the complexity of the whole the full human flag But we're worrying about being stable and strong overhead. This is the body in the brain much prefer this position We've got loads more strength in here So it's a great way to kind of get into your flag training and get a nice picture. You do get a nice photo along the way Let's get into a bit more detail on that hand position Guys, we're gonna show you on a ball We use these handles for full-flaggies you saw before but actually all you need for a clutch flag is just a straight pole So we're not we're not relying on these at all. They're just gonna be there for lamb posters Yeah, perfect for a clutch flag. All right, let's get Jaco to go through into it So elbow is gonna come nice and high and he's gonna place his armpit up against the bar Yeah, don't worry about that So you see he's nestles that guy in there then he comes around with this top hand And it almost grips that downward position and thumb facing down and takes a nice strong grip on here So keep this bar nice and close and elbow high the bottom hand then comes in and we're gonna stick the elbow Right up into the ribs and just above the pelvis there and that's what we're gonna be resting on when we get Into the full movement. It's good to go up onto your toes to get make sure you're getting that Yeah, get some height in the body and then again downward thumb position on that bottom hand We'll be the force application We're pushing both hands hard into the bar and down to be able to create that lift So it's a real grip and a shrub down on the bar So the first progression is can Jaco just start to put some force in rest on on the elbow Just tap the feet off the floor. So we just kind of call that that would be a criminal vertical full flag This is a vertical Clutch flag position. So that's our first one. The second one is going to be again We're playing around with this lever length if we keep the knees talked It means that we've got less weight out Which means there's a lower demand on the strength required to hold the position So if you can nail that one get a few second hold in there Keep resting keep pushing hard keep squeezing the bar and then it can go a single leg And I reckon he's going to transition straight into a double and that is our clutch flag So really nice progression guys Jaco's got that in the locker for fun had a human flags We expect nothing less. So it's a really good one for a couple of reasons one gets you a real nice photo You can start telling people you can do a flag is just a variation of it And it makes you for you get to feel that like what I've done something that's a little bit impossible We classify that as almost like an intermediate A calisthenics exercise progression towards that human flag one of the best things about it from my point of view Is it teaches you how to keep that that hip up connected to that shoulder? You're using firing the corny blicks around that side Which is often what we see when we're coaching people the human flag is the weakest part of their chain Once you've sort sort of the arms out in the full human flag It's getting that strong enough and this is a great exercise along with some of the other ones in our Tutorials and and e-books on the human flag for building up that strength there So it is a great one for that. Yeah The other thing I quite like about is we see the grip position here If you're going to go on learn to flag to full flag on a straight bar rather than using handles You need to get used to pushing down into bar on that bottom hand So again sets up loads of benefits and they're nice. They'll step on the way to your full flag So if you haven't if you I hope you've enjoyed it. Yes, I did you've got any questions comment below about the flags flags or any of the other Exercises in calisthenics that you want to any help with if you haven't subscribed make sure you click up by Tim's head So you don't miss out on any content We've got free beginners guide and that's down there if you just getting started And if you want to see any of our other tutorials click up there on my head until next time guys class dismissed