Andy McKenzie is an expert in bodyweight and core training. This week, he introduces the iron flag. This is an advanced exercise for core strength and a variation on the dragon flag. It requires shoulder strength and stability. Learn how to do a regular dragon flag before attempting this version.
You will use two kettlebells to add resistance, hence the name iron flag.
- Lie down on the ground, face up.
- Press the two kettlebells above your head.
- Raise your feet as high as possible then slowly lower them, trying not to bend at the hips.
This is a difficult exercise, and the kettlebells may drop to the floor. To raise them overhead again:
- Keep your core tight.
- Squeeze your glutes.
- Stay stable.
- Drive your palms toward your hips.
This exercise is more difficult than it looks. Perform as many reps as you can, and don't give up!
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