dragon-flag

Dragon Flag Tutorial

 

Dragon flag is one of the hardest calisthenics essentials, requiring brutal core strength and body control. It’s not a surprise that dragon flag is hot stuff in especially crossfit circles. Originally, dragon flag was made popular by Bruce Lee and Rocky Balboa. The good news is that you don’t need to be Rocky or Bruce Lee to include dragon flag into your workout routine and get the sixpack-abs-related benefits.

Dragon flag is not only a bodyweight exercise for showing off but rather an advanced core exercise for athletes or a tough ab workout for bodybuilders. The benefits of training this move are endless: If you happen to be normal workout enthusiast, dragon flag works fine as an extreme ab workout at home while being one of the hardest core exercises you can imagine! Strength and six pack abs are just a side product of learning a cool move.

See the key progressions below to learn how to learn dragon flag step by step.

 

Download Next Level app to see all 13 progressions with video instructions!

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Pelvic control

Goal
3 x 10 repetitions

Purpose
Activate deep core muscles and practice tilting the pelvis backwards (Posterior Pelvic Tilt). This is required for dragon flag.

Instructions
Suck your belly in, and try to press your lower back to the wall, and then arch your back as much as possible.

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Tuck Hold

Goal
5 x 30 seconds

Purpose
Works deep core muscles to reinforce the Posterior Pelvic Tilt (PPT). This is essential for the dragon flag.

Instructions
Suck your belly in, keep your lower back pressed to the floor and lift your legs to a tuck position. Strongly contract your whole body.

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Windshield wipers

Goal
5 x 10 repetitions

Purpose
Recruits your back as well as your full core, now we’re stepping up the game!

Instructions

Try to hold your legs as close to your body while lifting them to the ceiling.

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Dragon flag

Goal
5 x 6 repetitions

Purpose
Finally! This is the real deal. The full dragon flag requires brutal core strength due to decreased leverage.

Instructions
Focus on holding the PPT throughout the movement. Contract your whole body for optimal strength gains.

Download Next Level app to see all 13 progressions with video instructions!

 

Take your physique to the next level!

Download Next Level App