Welcome to our series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates how to perform the dragon flag. This exercise is well-known as a trademark move of Bruce Lee and is popular as a test of ab strength and display of core control. Here are three tips to help you along the way:


  • Before you're ready to start practicing the dragon flag, you need to be comfortable with leg raises.
  • Once you've mastered these, kick your legs up and perform slow negatives.
  • Be careful not to put too much pressure on the back of your neck when performing this move. Your weight should be rolling on to the back of your shoulders.


Put these tips into action and you will be on the road to a safe and strong dragon flag. We would love to see your pictures and videos!


Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!

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