this video will teach you the important exercise and tips for
mastering the dragon flag the ultimate core exercise made popular by Bruce Lee
hey guys Daniel Vatel here for fitness fa Q's let's talk about that dragon flag to start with
you need a base level of core strength the leg raise when laying on the back is a great
preparation exercise for the dragon flag this movement teaches you to engage your lats and
yobs while lifting and lowering your legs for this version of the leg raise allow your lower back to
come off the ground and at the top I want you to shift the weight onto the upper back this is the
exact same position which we need to maintain in a full dragon flag I want you to be confident with
this before you move on don't swing in jerk make the call to all the work next we are going to work
on maintaining lower back position while we add lower body movement hollow out your lower back
and tighten your anterior core walk your feet backwards as far as you can without arching the
lower back if you're new to this exercise start on your elbows as this increases your base of support
and your stability a real full nice dragon flag is done with a braced posture sloppy form will
lead to sloppy gains so make sure you lock the ABS from the start to the end make the exercise
harder by going into a push-up position think of this as a reverse AB wheel roller this rollout
variation is superior for our purposes because it replicates the core demands of a dragon flag
you can see that we have the hands fixed in one position and the legs and the torso are moving
away while we maintain a stable midsection once again I want you to walk backwards as far as you
can before the back begin start if you can do this exercise with a full range of motion the
dragon flag will be a piece of cake for reps let's work on some dragon flag regressions
I really like training the top portion of the dragon flag by starting in a tuck and extending
if you're new to Dragon flag training extend to a vertical posture this gives you a chance to
this good control and really tensing your abs glutes and legs at the top over time I want you
to increase the difficulty by extending your legs closer towards the ground practicing this
range of motion is really important because it's much harder to maintain technique The Closer that
your legs get towards the ground the most powerful form of progressing is to use East Centrex start
from the top of the dragon flag lower down with control as far as you can handle when you feel
the back about to arch tuck your knees and start over I want you to take notice of the lower back
the tremendous strain on the ABS is because the lower back is not supported by the ground now that
we've built strength with East Centrex we need to work the entire range of motion including the
concentric a great exercise to use is the short lever dragon flag tuck the knees to 90 degrees and
work through the entire range of motion lowering yourself down as far as you can whilst maintaining
good technique and then lifting yourself back up to the top of the flag a more challenging
progression is the straddle dragon flag separate your legs as wide as possible and work through the
full range a wide straddle is much easier than a narrow straddle so keep this in mind when choosing
the right intensity for you from here I would then go on to work dragon flags with the legs together
firstly starting by reducing the range of motion as needed at the start you might only be able to
lower down halfway that's cool work with the strength that you have and maintain good form
over time work towards lowering the legs until they are close to touching the ground this is a
full range of motion for the standard dragon flag my last tip is to grip the bar very hard and use
your lats by pulling the elbows towards your waist remember this is a full body exercise the body
should look rigid in a well performed at dragon flag with the body moving as a unit hinging off
the upper back thanks for watching leave a thumbs up to support fitness FA cues and also subscribe
so you don't miss a new video and lastly guys if you're looking for cast network programs to build
muscle and strength by bodyweight go to Fitness FAQ TV and learn how to master your body today