The flag press adds an entirely new degree of difficulty to the clubbell arm cast. The further the club is away from your body, the heavier it feels through what we call ‘leverage disadvantage’. Trying to control and stabilize the club when it is this far from the body is extremely challenging, be sure to start with a light club.

Teaching Points

  1. Follow the same cues as listed above for the Arm Cast.
  2. This time when you return to the guard position press the club away from the body.
  3. As you press, keep your chest proud, engage your lats and keep your shoulders packed down.
  4. Pull the club back into the guard position by drawing the bottom elbow back whilst actively contracting the lats. 

Common Problems & Solutions

Error: Shrugging the shoulders.
Correction: Keep your shoulders packed down.