Skills
Human flag
From the vertical flag to the full flag, on a pole or stall bars.
- Steps
- 7
- Levels
- N4–N8
- The goal
- Full
- Crosses with
- Pull-ups · Handstand push-up
Before you start
The top arm pulls and the bottom arm pushes overhead.
On a vertical pole or on stall bars it counts the same.
The main path
BAN-1Level 4
Vertical flag
Body inverted and vertical beside the pole: the top hand pulls and the bottom hand pushes.
- Achievement
- 3 s
- Mastery
- 3 × 30 s per side
More about this step
Good to have first
- Handstand push-up · Wall: 1 rep and Pull-ups · Pull-up: 3 × 8 reps — One arm pulls and the other pushes overhead.
If it won't come today
- With the feet on the pole.
One of the two
BAN-2aLevel 5
Tuck
Knees to chest, body horizontal.
- To start
- Vertical flag: 15 s
- Achievement
- 3 s
- Mastery
- 3 × 15 s per side
More about this step
Good to have first
- Handstand push-up · Wall: 3 × 5 reps — The bottom arm pushes with more load.
If it won't come today
BAN-2bLevel 5
Negative
From the vertical flag, lower with one knee bent down to horizontal.
- To start
- Vertical flag: 15 s
- Achievement
- 1 negative of ≥5 s
- Mastery
- 3 × 3 negatives of ≥7 s per side
More about this step
Good to have first
- Handstand push-up · Wall: 3 × 5 reps — The bottom arm pushes with more load.
If it won't come today
- Partial descent.
One of the two
BAN-4Level 7
Straddle
Legs straight and apart.
- To start
- Advanced tuck: 15 s or One leg: 15 s
- Achievement
- 3 s
- Mastery
- 3 × 15 s per side
More about this step
If it won't come today
BAN-5Level 8The goal
Full
Body straight and horizontal.
- To start
- Straddle: 8 s
- Achievement
- 3 s
- Mastery
- 3 × 10 s per side
More about this step
If it won't come today
Training it
Reference, not a prescription.
How it's trained
Push below, pull above
It is built in 13 stages and comes down to two actions: the bottom arm pushes and the top arm pulls, with the hands lined up one over the other. Each stage is learned well before moving to the next, because many are technical.
Prepare the body
Inverted support and one-arm hang
Before starting, the one-arm inverted support and the one-arm active hang are usually asked for. The full flag is as demanding as the full front lever.
When to stop
Pain that gets worse
Discomfort up to 2 or 3 out of 10 can be tolerated if it does not get worse during the session, afterwards or the next day. If it goes past that or gets worse, stop for the day.
How to read it
Every step has three marks. “To start” is what you want to have before training it, measured on the previous step or on another progression. The achievement is the first clean one, and mastery is repeating it within a single workout: “3 × 8 reps” means three sets of eight in one session.
Levels run from N0 to N16: N1 to N4 beginner, N5 to N8 intermediate, N9 to N12 advanced and N13 to N16 elite; N0 covers the steps before that.
Added weight and assistance are written as a percentage of bodyweight (BW): +18% BW is 12.5 kg if you weigh 72 kg. “Per side” means the numbers apply to each side.
When two steps sit together —“one of the two”— either one counts: whichever you do opens what comes next.
How a Skills step is counted: On holds, arms locked on straight-arm skills and no more than 20° off the line: a sagging hold does not count. Transitions end in the final position, held for 3 s. A freestanding handstand is timed from when the legs come together and stay still until the first hand step, the first foot down or a touch of the wall.
Myosin keeps track
Here's the sequence. In the app, each step ticks itself when you finish the workout that meets it: the achievement the first time, mastery when you repeat it. And when you master a step from your routine and the next one is a different exercise, it offers to swap it in.
