Iron X – Human Flag Progression

Iron X is a move that is common in pole dance but it is also a Human Flag progression on the pole for calisthenics. The human flag is one of the best-known moves within calisthenics, and the Iron X is a great progression for it. This is because the legs are in a split shape and the feet are closer to the pole, so the center of gravity is closer to the pole thus making it easier to hold.

If you have enough strength to do the handspring and are just having trouble holding the Iron X shape, make sure to follow the below exercises to increase that push and pull grip strength. Being able to channel the strength on both arms and engaging that core will help you hold that shape longer!

Iron-X Example

Hand Positioning

The top hand will be in that twisted grip, with your back forearm away from the pole and fingers pointed upwards.

Place your bottom hand below hip height with fingers pointed down.

If this is hard for you, practice the twisted grip hold with legs on the ground until your mobility has increased.

Side Plank Hip Dips

This exercise will help strengthen the obliques so that you can hold the horizontal shape longer in the air. In addition, the bottom arm is supporting your entire body weight so that push strength coming from your shoulders will increase.

Aim for at least 5, and once you get more advanced try doing up to 15 reps. Break it up, but and if possible do a total of 3 rounds.

Twisted Grip Hold in Iron X

This position holding in the twisted grip requires enough shoulder mobility and grip strength on both hands. The top hand that is twisted will be that “pulling” force, and the bottom hand will be that “pushing” force away from the pole.

Once you get the hand positioning correct, hold your legs outward and lift the top leg if possible. Your top leg hip flexor will need to be engaged to lift, so this ensures that it is also strong enough to hold it there.

Hold for at least 15 seconds and gradually increase to 30 seconds.

Practice Kicking for Handspring

If you have enough oblique strength, shoulder strength, and “push/pull” force – you’re ready to get into the handspring. It’s easiest to lower down into your Iron X from the handspring.

After getting comfortable with the hand positioning, side plank hip dips, and twisted grip hold – your body is now ready for the handspring. Before attempting the handspring, practice the kick from the outside leg.

This creates the momentum for the center of gravity to be above your hands, thus making it easier to hold the position once your body is in the air.

Watch this video to learn the handspring!

Lowering Down with Feet Close to Pole

TIP: When you are lowering down, think about keeping your feet close to the pole rather than away from it. If your feet are close to the pole, your center of gravity will be closer to the pole. This is WAY easier than pushing your feet out.

Human Flag Progression

If your feet are at the furthest point from the pole – this is more of a human flag position.

Due to the nature of the human flag position, it creates more horizontal pressure on the arms making it harder to hold than the Iron X position in the split shape. That’s why the Iron X is a great progression for the Human Flag!

New to aerial fitness? Check out this article about what aerial fitness is!

Hope this was helpful! ☺️

-Katelyn

PS: Looking to purchase a super reliable pole to set up at your own house? My favorite is X-Pole!