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The human flag (known as an iron X in
The human flag (known as an iron X in pole dancing
Pole dance combines dance and acrobatics centered on a vertical pole. This performance art form takes place not only in gentleman's clubs as erotic dance, but also as a mainstream form of fitness, practiced in gyms and dedicated dance studios ...
) is a feat of strength where the body is parallel to the ground supported by a vertical bar. A straight line is formed using the arms and body. The trick requires the performer to have extensive upper body strength.
Technique
The bottom arm is usually turned to grip the pole and is straight to "push" the body up. The top arm faces forward and grips on the pole. This arm "pulls" the body to maintain a parallel position to the ground. Easier variations include hooking one arm over the pole or by having the legs straddled, tucked or raised. Learning the hold is generally done by starting with the legs parallel to the pole and then slowly lowering them to the ground. Tucking or straddling the legs alleviates pressure on the abdomen, also making the move much easier to hold.Variations
Harder variations include: * Human Flag Pull-ups: A pull-up performed while in a flag position. * Overhand Grip Human Flag: A human flag where both hands are facing forward. * Human Flag Raises: A human flag where the body is raised to the pole and back down.World record
The world record for longest human flag held stands at 1 minute and 5 seconds by Wang Zhonghua.References
External links
{{commons Strength athletics Bodyweight exercises