Flagging Drills for Rock Climbing

What does it mean when someone says, ‘I flagged out right’ or ‘try a left foot back flag’? No, it’s not a signal, nor is it thrown in an NFL game, but a useful, almost ubiquitous tool you’ll see rock climbers of all strength and skill levels use. 

There are two fundamental flagging movements. First, we have the ‘classic’ or ‘regular’ flag. In this movement, you extend one leg perpendicular to your torso and maintain toe contact with the wall. In this movement, you spread your legs further apart; however, in the second, somewhat more involved version–the back flag–you extend that same leg in the opposite direction. Back flagging is when you move one leg behind the other. So if you want to back flag your left leg, you would extend it around and behind your right leg and attempt to keep your left toe as close to the wall as possible. 

Now that you know the mechanics, it’s time for the big-picture question: why flag at all? Flagging is an excellent tool to maintain balance and stabilize your center of mass on the wall. One of the easiest ways to visualize the benefit of the movement is to envision reaching for a hold when you have only one foothold to work with. Enter the flag or back flag. Instead of flailing the hanging foot when you move, you create body tension and balance by:

1. Extending or Flagging your leg and foot to the wall surface (almost like a tip-toe smear)

                                   -or-

2. Backflagging your one leg behind the other like a speed skater making a sharp turn 

Let’s try another example: your body is the flag pole, and your legs are potential flags (like a literal flag!). For a flag to fly, someone must tightly secure it to a flagpole, and there must be wind. In climbing, your body's center of mass is the flag pole, and flagging or back-flagging your leg is the equivalent of securing the flag to the pole. Finally, your focus on keeping your toe against the wall is the equivalent of the wind keeping the flag out. 

It may also be helpful to search YouTube for examples of flagging while climbing. Once you understand what a flag and back flag look like, try out these three flagging drills for rock climbing to master the technique!

3 Flagging Drills For Climbing 

1.  Pick a climb and intentionally back flag on every move.
   Pick a climb on ropes or boulders (overhanging terrain is usually better) and force yourself to back flag every time you make a move. Keep in mind that not every move on the climb may warrant a back flag, but try your best to find the body position to execute one. If it is impossible to do a black flag on the move correctly, keep climbing (not all climbing movements will be nicely set for flagging, and that's okay - it's the awareness of the action we want to develop). 
   

2. Climb with one foot.
   Pick a rope or boulder climb you can complete, but now climb it only using your left foot. Then rest, and repeat only using your right foot. The inability to utilize both feet will throw off your balance. Don't panic, being off balance is precisely the point! You'll be forced to find flagging positions with the hanging leg. This drill may be challenging, so start on easier climbs and progress to hard climbs as you become more comfortable with the exercise and the movement. 

3. Stationary foot extension
   For this drill, you will be what the name implies - stationary. Pick two hand holds and position yourself on the wall (you can have your feet on climbing holds). Then take one foot off at a time and tap it on the wall out to the side, aka flag your foot. With each tap, try to get further away from your body. Which distance feels more comfortable? Closer or further away? Repeat 10-20 times per side and then do the drill with back flags on each foot. This works best when you have multiple foot options (for the stationary foot) to find the right position for your body. The intent is to build awareness and strength so you can flag without even thinking!

These drills may seem relatively simple, but flagging isn't complicated! It just takes repetition of the movement and conscious awareness of body positioning. Give these drills a whirl, and let us know in the comments below if your climbing has improved!