After establishing a solid 10-second chamber hold, you can begin lengthening your legs to prepare for what it will feel like to move toward a full press flag.

For this variant, you'll aim to keep your body closer to vertical than horizontal, almost like a crooked handstand. The vertical flag requires less strength than the horizontal version but starts to give you a taste for the full expression of the move.

1. From the chamber hold position, carefully extend your legs in the air and hold for time.
2. Aim to stay as vertical as possible in the beginning, eventually working toward more of a diagonal angle. Remember, the closer your legs and torso are to the pole, the better your leverage will be.