The Dragon Flag

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Savvy fitness enthusiasts know that doing endless amounts of crunches isn't the smartest way to build a strong midsection. Planks and side planks are the most fundamental exercises to develop your core, but if you want to work toward advanced exercises like levers and human flags, the dragon flag can help you get there.
Though best known as a trademark move of legendary martial artist Bruce Lee, the dragon flag has become a popular training tool amongst anyone who is serious about calisthenics and bodyweight training.

A dragon flag is typically performed lying face-up on a bench or on the ground with your hands grasping a sturdy object behind your head for support. From here, the objective is to lift your entire body up in a straight line, stacking it vertically over your shoulders in the top position.

Here's a quick video demonstration :




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When performing a dragon flag, focus on using your abs, lower back and glutes to control the movement. Your hands are there for support, but don't pull the bench into the back of your neck! Instead, use your core strength to roll up onto your shoulders.

Just like learning to do a pull-up, start by practicing the negative (lowering) phase of the dragon flag. Once you get confident with negatives, try doing a static hold at the bottom with your body hovering an inch or two over the bench. When you can hold this position for 2 or 3 seconds, you're ready to start working on full dragon flags.

While a dragon flag technically requires you to maintain a straight line from your shoulders to your feet, it can be helpful to practice a modified version where you allow your hips to bend. Don't be afraid to experiment with different progressions and variations on your way to mastering this exercise.


Want more great bodyweight exercises like this? Join us on Wednesday evening for the twitterchat, Advanced Bodyweight Training. Really looking forward to it.


Al Kavadlo

Al Kavadlo is a personal trainer based in New York, New York; and the author of superb books such as We're Working Out: A Zen Approach to Everyday Fitness (review), Raising the Bar : The Definitive Guide to Bar Calisthenics and Pushing the Limits! Total Body Strength With No Equipment.

Swing by his blog for regular updates on bodyweight strength-training, conditioning, and nutrition. You'll also find him on Facebook, Twitter, Flickr, Youtube and Google+. And, of course, in Gymchat 223 - Progressive Calisthenics. Fantastic conversation.



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Looking At : Nov 17, 2013.

During the past week we've discussed a number of great links; on Google+, Twitter, the 'Paper' and so on. Here are a few of my favourites.

Training for the Planche.

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Video for Gymchat 243 - How to Improve Your Pull Ups (Frank DiMeo).

Thanks again to everyone who watched and sent in questions for the discussion Gymchat 243 - How to Improve Your Pull Ups [with Strength Coach Frank DiMeo, joined by Personal Trainer (and Strength Athlete) Josh Hewett] - much appreciated. If you haven't seen it yet (or simply want to go over a particular point again), here's the entire video.

Looking At : Aug 4, 2013.

During the past week we've discussed a number of great links; on Google+, Twitter, Nuzzel and so on. Here are a few of my favourites.



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