Master the Dragon Flag for Old-School Core Strength

The dragon flag will train your core to awesome levels of tension and control – just like Rocky.

The dragon flag is harder than it looks. Keeping your body in the air and performing controlled movement from there demands a great deal of core strength. The dragon flag is an advanced move with a specific set of progressions. You should be strong enough to do leg raises, pull ups, and planks before attempting the exercise.

Here's how to perform a dragon flag:

  • Start with the eccentric, or negative, portion of the dragon flag, which is when you lower your body. Find a place where you can grab a sturdy pole or column with your hands.
  • Form a straight line with your torso and your legs, and don't hinge at the hips.
  • At first, you may only be able to lower your body slightly below vertical while maintaining control. Keep practicing until you can manage a slow descent all the way to the floor.
  • To train the upward portion of the dragon flag, start from a position where your body is already raised, and rise up to vertical.

When you master moving your body in both directions through the full range of motion, it's time to put them together for the whole movement.

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