An improvement in a color guard flag pole weight is disclosed. The flag pole weight is inserted into one or both ends of a flag pole. For larger or heavier flag poles or when a performer is performing a great deal of spinning against the wind, weighting the pole dramatically improves the ease of rotation of the flag pole to counteract the drag created when the flag pole catches the wind and improves the ease of rotation for both the spinning and the tossing. When the weight is inserted into the flag pole, a split ring on the weight is expandable to grip the inside diameter of the pole. The weight of the insert is adjustable by screwing one or more weights into the insert. The additional weights are male-female threaded to allow for a large number of weights to be added and limited only to the length of the flag pole.