Dragon Flag

Dragon Flag is an intense core exercise that became famous through Bruce Lee. The exercise builds strength in the entire upper body, especially in the abdominal muscles, hip flexors, and lower back, and requires both power and control. It is one of the most advanced ways to train the core and stabilize the upper body.

Correct Technique and Execution

To perform a Dragon Flag correctly, follow these steps:

  1. Starting position: Lie on a bench or a solid surface, and grip the edges behind your head for stability.
  2. Leg lift: Extend your legs and lift them toward the ceiling. Keep your body in a straight line from shoulders to feet. Only the upper part of your back should touch the surface.
  3. Lower slowly: Control your movement as you lower your body towards the bench without letting your hips or legs touch. Move slowly to maintain control and avoid momentum.

Dragon Flag requires strength and control, so it is important to focus on the technique and not rush through the exercise.

Common Mistakes to Avoid

Here are some common mistakes to avoid during Dragon Flag:

  • Using momentum: Avoid swinging your legs upward. Use your core muscles to lift your body instead of using speed.
  • Body bending: Keep your body extended in a straight line. Avoid bending your knees or hips during the movement.
  • Fast lowering: Dragon Flag is all about control. Lower your body slowly to fully activate your abdominal muscles.
Modifications and Variations

Dragon Flag can be very demanding. Here are some variations you can try if you are a beginner or want an extra challenge:

  • Bent knee Dragon Flag: Keep your knees bent to reduce the strain on your core, making the exercise easier.
  • Explosive Dragon Flags: Once you have mastered the exercise, you can try increasing the explosiveness of the lift for an additional challenge to your strength and control.
  • Negative Dragon Flag: Focus on the controlled lowering (the negative part of the exercise) to build strength.

Rep Range and Guidelines

Since Dragon Flag is an advanced exercise, start with few repetitions. Aim for 3-4 sets of 5-8 repetitions, focusing on form and control.

Remember to inhale deeply as you lower your body, and exhale as you lift.

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