Table of Contents:
The Dragon Flag | Anatomical analysis
Video taken from the channel: Muscle and Motion
The 3 Hardest Core Exercises You’ll Ever Try
Video taken from the channel: Calisthenicmovement
Build Strong Abs with Dragon Flags (Tutorial & Workout)
Video taken from the channel: FitnessFAQs
GET BRUCE LEE ABS | Dragon Flag Tutorial
Video taken from the channel: Simonster Strength
How To Dragon Flag
Video taken from the channel: THENX
How to do a Dragon Flag (GET KILLER ABS!)
Video taken from the channel: ATHLEAN-X™
Master the DRAGON FLAG | Learn in 5 Minutes
Video taken from the channel: FitnessFAQs
Here is how to do the dragonfly: Get into position on a bench with your hands next to your head, gripping the edges of the bench. Bend your knees and bring your thighs to 90 degrees, and then in one full effort, contract and pull your torso up towards the ceiling. You should have a partial dragon flag with your knees bent at 90 degrees.
How to do the dragon flag. Lie on your back and reach your arms behind you to hold onto a sturdy pole, column, or bench. Lift up your hips as your roll your weight onto your shoulders.
Lift your feet, legs, and torso to come in one straight line. Bring your body in a straight line so that your.Do eccentric only reps until you build your strength and can start attempting the more dynamic variations of the lift like the dragon thrusts. best exercises to do like the dragon flag that.A dragon flag is typically performed lying face-up on a bench or on the ground with your hands grasping a sturdy object behind you for support. From here, the objective is to lift your entire body up in a straight line, stacking it vertically over your shoulders, then slowly lower back down until parallel to.
The dragon flag, unique bodyweight exercises difficulty rating for one rep – 8 out of 10. Average time to master 3 months. Description. The dragon flag made famous by Bruce Lee is one of the three best abdominal exercises that you can do (the other two being the.Lie on the ground (ideally with your shoes off) and fold your arms in front of your body in the “genie” position. Flex the knees and hips to 90 degrees, and then roll your legs up in the air and straighten them (extend the knees) so your legs are perpendicular to your upper body.
Start by sitting in a V-like position with your arms extended out. Lift your feet up and recline your torso slightly to balance on your tailbone. Pull your knees in while wrapping your arms around your legs.
Contract your abs then extend your legs as you open your arms to your sides.Let’s start with the basics. It’s important to perfect proper form of the standard crunch before moving on to any of the other variations. Lie on your back with your knees bent and pointed to the ceiling.
Bring your hands behind your head so that your elbows flare out to the sides.This tutorial will cover the various dragon flag progressions you should use to master the movement. This tutorial packs plenty of information into 5 mins, we cover several variations beginners.Benefits of Training for the Human Flag While I consider the human flag to be a full body exercise, the main muscles involved are the delts, lats, and obliques.
You’ll need a good foundation of strength from exercises like pull-ups and handstand push-ups (or barbell presses) before you begin training the flag.How to Do a Dragon Flag: Techniques, Benefits, Variations. By Elizabeth Quinn Does Doing Crunches Actually Strengthen Your Core? Reviewed by Heather Black How to Do an Abdominal Crunch: Techniques, Benefits, Variations. Reviewed by Tara Laferrara, CPT Abdominal Muscles Location and Function.
Dragon fruit is so easy to eat that all you need is a spoon to dig out its goodness, similar to a kiwi. Or, you can easily bite it right off of the peel for a quick fix. One dragon fruit will suffice as a snack, but soon you’ll be craving more. Try some of these recipes that call for dragon fruit here.Cuban Flag CROWN OF THORNS CROSS-DIAMOND Cross Cross Variation Cross target Cross road Confederate Flag Concept Construction Pattern Close Pattern American flag American Stars Americam Diamond American Eagle 4 Kings 4 star Inverted 4 Star 6 diamonds Andromeda ASTRAL FLOWERS Aurora Borealis Baitball Beginner 1 Black Widow Release Blossoming.
Dragon flags are one of the more serious abs strength feats you can do, and they will definitely work your abdominals to the extreme. If performing the full dragon flag is too difficult for you, you can begin with dragon flag negatives and tuck dragon flags.All of the exercises are described very detailed and with the correct techniques. They are suitable for a workout at home as well as for a workout at the gym.
Become fit without weights. Do something for your health and become in shape! exercise benefits and how to do Hyperextension With Exercise Ball.
List of related literature:
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| from Bodyweight Strength Training Anatomy | |
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| from Shadows of the Prophet: Martial Arts and Sufi Mysticism | |
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| from The Power of Internal Martial Arts and Chi: Combat and Energy Secrets of Ba Gua, Tai Chi, and Hsing-i | |
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| from Chinese Medical Qigong | |
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| from Ayurveda For Dummies | |
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| from Yoga For Dummies | |
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| from Glute Lab: The Art and Science of Strength and Physique Training | |
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| from Clinical Application of Neuromuscular Techniques, Volume 2 E-Book: The Lower Body | |
| |
| from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book | |
| |
| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
239 comments
I generally do 5 sets of 5 each. But seriously my back hurts more than my abs ever do. I’m ok with that
Professional, objective and no unnecassary things as always! Great work!
Should I not let my stomach extend at all? I suck my stomach in to brace my abs but once load is added my stomach starts to extend. Is this normal or is it a weakness of the transverse or obliques?
So, all I need is a suitable anchor point to hold onto in order to do this exercise? This looks very doable for me; I’m going to start looking around.
I also feel it in my ass, lower lower back (where you hinge) etc.
May any of the movement to go into the dragonfly like the initial kick of the legs up hurt the back if done wrong? The other day i felt a little bit the back.. Maybe cause i was shifting from the natural slight arch position of the back to the crunched one before hiking up the leg with a little of momentum without engaging the abs
Was this filmed in Sydney Park, St Peter’s? They have some good bars there.
How can I do it without feeling that my head is going to explode because of the pressure?
Thumbs up for a high quality video. Nice edits, formats and typography. I’ll be adding this to my weekly programme. Hopefully I don’t sh*t myself.
I started a calisthenics class today and the instructor made us do dragon flags. Somehow it was very doable and it was my first time. The instructor seemed amazed.
The best Dragon Flag tutorial on internet!! thank you so much for sharing your videos!!
When I do the movement you demonstrate at 4:42, going from a tucked position to a straddle position with the upper body horizontal, my hip (mainly right) blocks and generates a pop when close to horizontal. Could this be caused by lack of flexibility in my hip? If yes, what type of stretches should I do to fix it?
Thanks for the video & information!
Hardest Core Excercise? Deadlift 2.5x Bodyweight ��
I like the dragon flag ��
I can do fully extended eccentrics without a problem, however when I work on the concentric part my elbows start to hurt a little bit. Any idea why that is?
Omg I don’t know what I should choose weightlifting or calisthenics plz help
Nbs im Omw to hospital now just cracked my bottom rib doin this at boxing gym, but still good video, that’s on me for not WARMING up first
love ur vids. when do u do cardio after training or on rest days?
Honest feedback: the way you commentate over your YouTube videos feels like you’re reading it. It doesn’t feel like you’re talking to us. Obviously you must be writing the video script first but the way of talking doesn’t feels natural.
Really like your videos, could you do some more advanced calisthenics moves like front lever, human flag, one arm pullup, handstand pushup, planche, muscleup, l sit, that would all be very cool
Hey guys,
I’ve got huge problems to keep my lower back straight. No matter which progression I try. Has someone tipps for me?
I’d have given this video 2 thumbs up if it let me. Cheers brother
Can you make a tutorial for flare to handstand and turtle freeze to handstand please.
The sound drowned the dude’s voice in the ending progressions…
Music is too loud compared to speech. Good tutorial anyway.
Yup. After 6 weeks of trying I can hold it at 45 degrees from the horizontal. Squeezing the glutes and tightening the entire body and stretching it straight out was the key. Before doing that it was just brutal even trying it. Everything Jeff says is spot on.
trying this, about how long should it take doing this with the ab wheel? lets say 3-4 times/week? awesome videos by the way!
Wonder how much outtakes were done on the last Part.When is the next Q & A going to happen?
Man these videos should get way more views, its the most clear and scientific explanation of exercises ive seen.
My core is engaged while watching this video. It seems like I feel the movement:)
Thanks for the variations of this skill!
Final seconds of the video solid proof that FitnessFAQs is actually run by a lizard overlord
@FitnessFAQs I feel it a lot in my triceps when I do this move. I’m not sure if I’m relying too much on the base support or is that normal?
Can you also use this progression for front lever?, I mean it has similarities
Is it weird that i can do this with suuuuuper ease. Mayb im doing it wrong idk but i was able to do this no problem my first attempt a long tine ago.
Ur videos are just pure gold. Very appreciate ur tips and tricks! Keep it up
Is it only me feeling it easier doing switching legs than one leg raises?:?
Like to see human flag or the handstand or planche…. Beginner guide plz…. Bro big fam
Great video, Daniel! Quick question: how does the ab wheel rollout compare to ring rollouts?
PS: What are those shoes you are wearing while performing the exercises? They look pretty good for squatting.
I am the only one doing this exercises at my local gym..And i am one of the oldest….So many guys scip their abs and core traing Ladies are far better.
So I got your app and idk where to start. Do I do the programs first to learn form and stuff? Or do I just go straight for daily workouts? Idk if I’m thinking to hard about it but yeah if someone could tell me that be great thx ����
Hello guys. When I exercise abs I always have this pain in my neck. What am I doing wrong? Thank you in advance
One of the Cali Gods is back�� please upload more man! Freestyle footage, tutorials everything. ����
Se ve shideishon los dragon flageishon y si no me entendereishon es que soy mexicaseishon:v
OMFG THIS channel is a blessing guys im 15 and very fit for my age and have more muscle definition than most kids my age but i hit a pitfall and lost alittle motivation and then i wasnt even able to do diamond push ups but after watching his 100 push ups a day video and the way chris did those push ups made me feel like i cant do anything so it motivated me and i decided to start lifting with dumbells combined with resistance bands and i have gotten crazy strength gains in only a week and now i can do atleast 25 diamonds in a row which is crazy in a week! i guess chris really hit me and forced me to tap my body back into its fullest potential thx so much and you too stefan for this video 😉
You and your brother have a similar body hygiene, a good body shape, but quite the opposite energy, maybe earlier you had to control it, it’s explosive and you’re very reserved person..�� ����
Hi Daniel, is there any risk on the shoulders (i.e. shoulder impingement) while practicing the dragon flag?
When i heard about the post requirements, i was like “yeah, imma head out…”
Hi Daniel,can you make video how you combine studying with training?,you are very smart person,and this video will be great for lots of people i think:)
How many times a week do I do this routine to master the dragon flag?
I prefer doing these with straight arms, holding Sweedish bars, as this resembles more of a barbell pullover or front lever position. Also, please do a human flag tutorial!
Yes, maybe a step by step tutorial on the backflip! Great video… thank you for all of the tips!!
Hi Jeff,
I tried doing this way but midway I experienced an excruciating pain between lower part of scapula and spine, may be in erector spinae muscles. It would be very helpful if you could tell the exact point of pain and it’s cause and any solutions to it as well.
Thanks in advance,
From a follower from India!
nice vid, maybe make the voice louder than music would be a good idea. At one point I couldn’t hear him
I feel pain in my upper back during the exercise. Do you have any tips to solve this problem?
Lmao I did 5 full clean reps and I ended up on top of a mountain screaming drago
Y is this so easy for me… Yes i can feel the abs and my limit is probably 8 but why can i do this exercise so easily for the first time… ��
Started off with my feet pointed straight up and thought… This isn’t too bad.
Then I tilted 20 degrees and immediately changed to OMG my abs and glutes are dying!
Salute to Jeff for tilting and holding at something like 50 degrees.
Thank you for your time and considerable expertise. Following your advice I am in the best shape of my life at 58.
I think the V-Up and L-Sit are great beginner-intermediate exercise to get strong for these 3 advanced exercises
Brother could you make a video to get rid of MANBOOBS. It will really help me a lot.
90° pushup tutorial would be nice! Anyways you have the best Videos!
I just did some abwheel against the wall like I usually do but fell head first into the wall because of a bump in the carpet lmao.
How the f can I do a dragon flag (at least isometric) but still not more than 7 pullups even tho I’ve never trained my abs but have been doing pullups for almost a year now xD
Thanks for the advice to use the wall for ad wheel. I go down and always stayed down lol
I find i shred my triceps just as well as my abs oooff ������
A Front lever tutorial in depth as this one would be amazing!
I haven’t done this since December. I got a really bad stomach flu and was out of the gym for a month. Then I came back doing mad cardio to drop weight (35 lbs down so far). Been back in the gym for a month, and I can do a plank for 10 minutes now, so I’m building.
Any tips on dragon flag for absolute beginner?
can you make a progressive video on this exercise from beginner to advanced?
I can do the dragon flag but only like a couple reps before my back bends in half. So i just do the ecentric when i reach failure
I do this on a bench Is it the same thing as leg raises or entirely different. If it’s the same then I am gold!
hello can you help me know what that vests he uses for training is called or where can I get one of those thanks
How safe is the dragon flag for the shoulders? Can it cause shoulder impingement, considering the pulling position of the arms?
It’s weird but I can do all of these exercises all day no problem, but the one where you lay on your back and touch elbows to knees is way harder for me. After about a minute I just can’t take it. Weird.
3:48 Guess i learnt my lesson, I didn’t do progressions, and my legs are never in line with my stomach
Wow strength. Not there yet and got some time to be able to do this but, I will one day.
I love Chris, but also love when you guys change up the trainers. ��
Dragon flags are sick, and they have the coolest name of any exercise I know. Thanks for the video.
I always do dragon flys on a decline bench. Jeff is this ok?
You could make a tutorial about uncommon advanced elements such as the one elbow lever assisted press to handstand (with one hand grabbing the wrist of the hand suporting the body) or the behind the back clapping 90 degree handstand pushup.
This brings the most painful muscle soreness possible from abs exercises, I’ve had 20 minutes nonstop abs workouts, but just doing 3 sets past failure dragon flags makes them hurt even more than that, and lets not compare the muscle soreness, your body will never get used to these, I can do easily around 15 reps first set and on the third set I can barely do 3, with 1 min rests and they burn and hurt like hell, honestly it’s the only abs exercise you need (not including obliques of course)
Your videos are crazy good man thanks for all your help through the beginning of my cali journey. Do you do any workshops in aus?
How come that some days I do 5 reps and feel absolutely nothing and other days I can’t even do 3 reps and I feel my abs like crazy when using the same range of motion?
Will these Help me get rid of the little fat I have in the lower belly?
Small minds:6 pack
Average minds:Abs
Above average minds:Abdominal muscles, Core.Muscles
SimonsterAta:Rectus Abdominus…\ (`·o·´)/
We want flare tutorials man! That’s so much cooler than the dragon flag and much harder to wrap your head around the proper technique, especially with airflares, and you’re the best at it!
Sorry if this sounds like a stupid question, but how exactly do you raise and lower yourself? Do you… A) keep a stiff straight lower body, while your arms and lats do the raising and lowering (kind of like a lat pulldown where your lower body is the weight) and your upper back “rolls” back and forth across the ground, or B) keep a stiff upper body, i.e your lats and arms are there to just keep a stable base, and your core is doing the lowering and raising while trying to keep your lower body straight, and your upper back doesn’t shift at all?
2:12 dragonflag flutter kick
3:01 single leg
4:10 switching legs
5:17 dragon flags negativas
7:08 cadera
How to achieve a clean muscle up.. showing various basic strengthing exercise to complete the muscle ups… cheers
Is it normal to have some elbow pain after doing a set of dragon flags?
when you do this exercise, do you have to keep your neck on the ground at all times or can your neck be raised a little bit from the ground?
Come on jeff this started with bruce lee,one of the greatest men alive.
Describing how to work up to do a dragon flag is a great addition to the usual form tips. Excellent video! Thank you.
I can do the hollow body windshield wipers after two months of training the core and it’s time for the rest of the exercises.
I just spent about 10 minutes doing the dragon flag progression and afterward my arms are killing me but I don’t feel anything in my abs. Although when I just stood up, my abs felt so tight but the tightness went away quickly. Am I doing it wrong?
Any opinions/experience with progressions of full lever and slowly increasing range (angle) of motion?
Sorry if this sounds like a stupid question, but how exactly do you raise and lower yourself? Do you… A) keep a stiff straight lower body, while your arms and lats do the raising and lowering (kind of like a lat pulldown where your lower body is the weight) and your upper back “rolls” back and forth across the ground, or B) keep a stiff upper body, i.e your lats and arms are there to just keep a stable base, and your core is doing the lowering and raising while trying to keep your lower body straight, and your upper back doesn’t shift at all?
Do you have any other core strenght excercises, i would love to learn
El Eggs showing us the wrong way of the exercise and flexing his ass at the same time.
fuck this is hard, even the dragon thruster… I would need an easier start I think.
I haven no idea how but i was able to do the straddle flag straight away
Sorry if this sounds like a stupid question, but how exactly do you raise and lower yourself? Do you… A) keep a stiff straight lower body, while your arms and lats do the raising and lowering (kind of like a lat pulldown where your lower body is the weight) and your upper back “rolls” back and forth across the ground, or B) keep a stiff upper body, i.e your lats and arms are there to just keep a stable base, and your core is doing the lowering and raising while trying to keep your lower body straight, and your upper back doesn’t shift at all?
These are not hard core exercises. These are HARDCORE exercises.
Puts lots of force through ur upper back. How best should u warm that up and should u do supplemental exercises for ur back?
please keep on doing what you do! perfect exercises!! thanks!
Nice progressions. Can give a set and rep range, and which exercises can be used together for maximum efficiency?
I can do this but not do pull ups…what the heck is wrong with me…..
Noticed a taekwondo tattoo on your back? Are you a TKD practitioner, may I ask? If yes, what level?
If I can Do flutter kick do I need freking help, this isn’t for beginners
Hi! can anyone tell what’s the track after 3:15?cause Shazam doesn’t know it:))Thanks!
I am the only one in my gym area who does the dragons flag. Love Bruce Lee routine.
Just tried the Hollow Body Windshield Wipers.. man are they tough. But I’ve added them to my routine. Thanks guys ����
Should this kill your abs after a set. Like I feel like I’m doing them right but my abs felt like they were being ripped apart. Were sore all day haha
Great video man. I love your videos. You use common sense and its about core strength.
This is quality! very very nice video as always. just one question: what do you actually mean when you say that you have to be VERY STRONG on the hollow body position and on the plank? (how much time should i be able to hold them? one minute?) thanks.
btw the end was freaking funny!
que video tan bueno muy bien explicado visualmente apesar que no es mi idioma lo entendi a la perfecion
shouldn’t your hands be lower? the way you do this looks like you pull yourself up towards that pole with your arms instead of just core. i maybe wrong but still it looks like it. if your hands would be on your head level that exercise would be hell out harder.
Ahh…it was a pain in my heart when I heart that “when I watched Rocky no4 I actually wanted to learn how to do it”.. while Bruce Lee is the person who is matched to this exercise… but anyway nice and helpful videos sir!:)
Bruce Lee needs no intro. We all know who he is. The first master the Dragon Flag.
I would love to see more leg excercises!! My weakness as a tall guy who’s 6’2 really need to strengthen my legs as well as my core!
Great tutorial, clearly explained. You clearly master this Bruce Lee exercise. Thanks!
Whats your suggestion for shoulder pain, some guy pull my hand and i didnt feel any pain that moment but later i have pain in shoulder and throw whole arm down to fingers. When dont make any mouvement it doesn’t hurt. Is this rotator cuff or somthing else?
Guys, do u have discord or something like that? Is there any possibility to chat with u?:D
This video couldn’t be more complete or perfect.
I am truly amazed at your ability to address every single issue there is with the level of expertise that you do and also your ability to convey correct understanding and comprehension of each specific area that needs to be addressed is fantastic…
Liked, shared and I hope you get more subscribers and keep up this amazing work.
Needless to say that this is the best fitness channel on youtube, especially regarding callisthenics.
Just do years of leg raises and core training guys then you can perform the dragon flag
Dragonflag ok, and all those muscle thang, yeah, but hell where did u get those pants bro
Believe it or Not…. I learned to do it in a day all by myself. I’m here to learn more.
Hey boss, my straight bar dips are not too bad and my pullups are also not too hard to complete, however when doing a muscle up i really struggle on the point where you change from pulling to pushing, how can i improve my strength on that particular movement? thanks in advance.
Is it normal iff I feel it alot in my triceps? Or is that cheating?
They look so hard; I can’t do them. I have bad joints! Anything simpler for wimpy people like me?
Hey Daniel, great video, my suggestion, if you could do a video like the last one about behind the neck exercises, some kind of document, but now about something you showed up in this video, one leg exercises, I think there are some negative effects of it, but want you to cover it up please and teach us if it’s true or not, thanks. And I had problems at first videos to understand Australian, but now I am perfectly used to it, so I could make subtitles for your videos hmm?
What camera do they use/how do they make the video look like that?
nice & clear instructions, (the music unfortunately drowned out the voice a bit between 6-7 minutes) all in all great video though:)
Yo chris, I hope you read this, can you do a workout routine for core workout without weights and bar? I go to the gym to do weighted workout but I would like to do some core workout at home when I don’t at the gym.
Cool, another thing I will not be able to do any time soon lol
Thanks Daniel.Love your Instructional videos.. Plain and Simple with NO background Noise!
what if my lower back is naturaly a bit curved?? and its pretty hard for me to lay on back on whole back…. my lower back isnt touching the ground
Hey Daniel, good video, salute from Tenerife, one question, can you do a video for the false grip on rings? Thanks!!
As a straight, married man in his 30s can I just say Holy balls what a body! Jeesøs dude, you look like a million dollars if a million dollars had a body.
i dont like how my mid back feels when i lower my legs. i dont feel any pain but it doesnt feel right.
Just a heads up, use your lats to help you stick to the ground, not your triceps.
what ab exercises can I do to create more depth in between my abs? thanks
1. Dragon flags
2. Ab wheel/ Ring roll outs
3. Hollow body windshield wipers
I feel like I’m straining my neck at the top position. Any tips?
Oh Boy…with all respect… I love you. Thanks for your support and sharing with us your wisdom. You really a dream!
Dedication, dude working out in jeans. Comfort level 1, dragon flag level 100.
I have a question. Should the pressure be on your neck or shoulders???
Fuck, this is hard. Ight then dragon thrusters, work my way up.
The best ab workout out there! With the quarantine, I was really looking for some advanced exercises because I usually train the abs with weights. Thanks a lot
Please make a video on how to complete your programs… Like how and when to repeat the parts if I don’t complete that part
Nice video! I can already do between 2 and 5 complete dragonflags (depends how sore I am) but how schedul training to increase reps in that exercice?! My stamina goes down really quick on it
Best dragon flag tutorial I’ve seen so far. Thank you for sharing!
Hi i love this exercise i do it every time its look very cool now i can do 9 slow perfect form but the problem is when i finish that exercise i got pain in my neck but why can any one how know abut that help me please
what jeans brand is that? It’s hard to find men jeans for big thighs.
Should each session include all modes, ROM, ECCEN, and ISO? And then do this 3 times per week? Or do we separate all 3 into 3 sessions and worked them separately? It just doesn’t seem to be enough volume that way
I can go down straight down and hold it for abit but cant seem to progress back up:S
Hi, everyone. Sorry if this sounds like a stupid question, but how exactly do you raise and lower yourself? Do you…
A) keep a stiff straight lower body, while your arms and lats do the raising and lowering (kind of like a lat pulldown where your lower body is the weight) and your upper back “rolls” back and forth across the ground, or
B) keep a stiff upper body, i.e your lats and arms are there to just keep a stable base, and your core is doing the lowering and raising while trying to keep your lower body straight, and your upper back doesn’t shift at all?
Basically, are your arms and lats there just to create a strong, stable base, or are they responsible for the up and down movement as well?
Explanations will be greatly appreciated! (I have been trying option B) for a while now, and I have not made much progress.) Thank you!
This exercise is surprisingly easy for me even though I never trained directly for it. Still is a good workout for the abs.
Check out rick’s dragonflags 2. Much more radical, intense and demanding!
At first, while going down, I was like “oh, this isn’t as hard as I… OHMERGODHELPME”
On the other hand, I can do 3 sets of 3 beautiful banana flags.
The mic is really quiet and the music track is over powering what he’s saying
do u use your amrs a lot when u do the flag?? Everytime i do the flag, i feel my arms use a lot and pain.
3 days ago I did a set of 50 reps for my pre-sleep workout �� it’s one of the most amazing feelings ever (talking about the pain in the next day ��������)
The backflip looks like fun. Putting ‘fun’ into exercise is very helpful for motivation and perseverance. Do it!
Excellent narration, precise, easy too follow instructions which clearly cover all angles of this difficult exercise.
Actually, if you want more of a challenge, do it on a situp bench so you can go below horizontal. Next, add ankle weights and if thats too easy then use straight arms. Always do 3 sets of 10. Its probably just 2 months more if you can do the ones here. These are sometimes used as a progression to a front lever (which is much harder.)
awesome tutorial, I can do it now, feels awesome to do it in the gym with people watching you
Is it notmal to have discomfort in the elbow when doing this exercise?
Please correct me if I’m wrong but this seems to put a lot of strain in the neck(mainly when the legs are up high) and I’m not sure how healthy that might be.
Thanks in advance.
crap i think i come to the wrong anime about girl working out
It looks back for we with “lower back pain” am afraid to try it cuz of my lower back pain �� ��
Thanks a ton. Dragon flags have been pissing me off for months. I didn’t know there was a progression for it. Keep up the awesome fitness faqs
Thanks for this video, the last moth i did only 3 dragón flag, now i can do it 13 repet.
I thought I was the only one who’s preferred work out attire is a pair of wranglers
Clapping hspu please I can do 12 freestanding hspu but not a single clapping one and I can do 3 explosive hspu also
Great stuff, I also know that when I was learning, that the type of grip used on the object you are practicing on can affect your flag. Gripping something above your head makes it less stressful on your arms than gripping something like a bench below your head!
You call these dragonflags? Try doing them this way: rick’s dragonflags 2 on youtube.
is it normal to feel a lot of muscle recruitment in upper body just to hold on? like my grip tires out and it’s upper body tiring as well like shoulder
is the exercise at 1:34 something that can be used for handstands aswell?
Hey men can i ask something? Is calisthetics good for skinny people?
I did this. Thought i was doing it right but my upper back into my neck hurts like hell. Hard to look around and was so hard to sleep last night.
Damn Daniel(sorry), your videos just keep getting better and better
Sick Editing,None other good Educational videos on youtube than you.:)
Appreciate all the content you put out. Just been wondering if you could do a video on chronic lower back pain. Thank you.
After a span of 1yrs and 2 months of doing ab workout…finally I nailed the dragon…
Please can you do a advance calisthenics ab workout at home ����
Hey, I have a question: I just get my first muscle-up yesterday and did it everywhere I could possibli do it but today I can’t do it propperly. Is it from overtraining or what?
PS: I’d like more videos with Steff
Can somebody please explain to me what’s the actual proper scapula position for this exercice? I guess it’s retracted and depressed but I want to make sure I’m right
You can’t learn the dragon flag in five minutes, disliked video
hey daniel, tried ur bodyweight mastery plan today. Diamond push ups made me find I have bad posture on right shoulder (need to pull it back or theres pain in wrist). my left shoulder seems okay but right one tends to roll upfront. any tips beside pulling it back while im doing diamond pushups to put it in right position?
Music is by far too loud around 6:40, impossible to understand the instructions. But the exercises look great…
I’ve been meaning to ask you. I have inability of doing pull ups because of my excessive weight, which is 100 kg, 177 cm now, 17 July 2016. I have no strength nor money nor place right now to do bodyweight rows. A person once suggested I start doing headstand progression instead to train my back. Being a person who has no funds nor bravery to face the gym and doing free weights, are there any other exercises that could mainly train my back or should I keep trying to do progressions to pull ups?
Or should I focus on my cardio instead, despite me remembering that I am too unmuscled back when I wasn’t fat? Like you think I was in starvation before I started getting fatter.
Anyone else only able to do the easiest progression? Damn, he made it look so easy:)
A lot of people are asking for very specific tutorials, it is best to think for yourselves as well. If you want to learn how to do a clap push up, you do enough push ups until you can jump high enough to clap. Intuitively approach your work, as long as you learn what others have to say about the fundamental ideas (Like a hollowbody position in every lever), your intuition will be what brings you to the highest level you can achieve. Simonster himself tackles every session intuitively. Walk your own path, you will not get far following someone else’s paved one. You can benefit from what others have learned about putting one foot in front of the other, but only you can decide where you should step. This might be a vague metaphor. Regardless, thinking for yourself and learning to see is as important as learning from others. It’s the difference between a fulfilled and unfulfilled life.
I prefer having a friend push my legs down, and having to bring them back up.
an you hold on to the botton of the couch and do it or do you need a machine like that?
I didn’t know this was hard for people because i just did them a while ago, when i saw them in someones workout routine. I was able to do L-sit before doing dragon flags tho. I really liked to do them so they are standard in my ab routine now! Tbh i never knew the name of it but i just did them every time. But now i know the name and i know how hard these must be for beginners.
Does he not look like the tv pt on how heavy are your dumbbells
great vid, but editing needs work, couldn’t even hear you for like a whole minute over the music LOL
Thanks for video. I like this exercise and progressing with it. So if I stick to only this exercise for my abs can it be enough or there is any reasons why I should do something else for abs? Maybe not for years of course but will it be effective for a quite long period of time?
When it comes to fitness, Daniel is right there, on top. Thanks man, just when i needed a dragon flag tutorial.
Hey, I want to buy the black jogger II, but cant decide which size is better for me, im 6’0 (183cm) and 160 lb (73kg), Small or Medium?
Looks like a shoulder mount from pole fitness. That’s brutal
I tried this but I experience lower spine cracks every time I lower my legs.
awesome video Daniel, thanx a million, just what i needed since I did the Dragon flag in full ROM for the first time am having terrible low back pain along with scapular pain on my right side, have decided not to workout for sometime. thank again though
you’re a good pedagog, that’s why i suggest you a 90· push up tutorial, i’m still learning it and i will appreciate your advice, thank you.
I have been doing this exercise. I just didn’t know it has a name.
Never at any point did he say Stallone did this first! He said since he saw him do it! So fuck off with the Bruce Lee bullshit!
I can do the negative version now…can’t even imagine being able to stop above the floor and return to the top.
I’d like to add: squeeze your butt cheeks together during the lowering phase. This will further isolate your abs and prevent the lower back from taking over.:)
Awesome video by the way. Quality stuff as always. ��✌️
This has been my favorite ab/core exercise since I was a teenager and saw it in Rocky IV. I stopped for decades, and just started doing them with this kind of progression. Max count is 3x 10 on my Sunday rest day. Working towards my planche push-ups now. I figure at 51, I might be dead before I get there but at least I can do an elbow lever on the bench now (for a whopping 3-5 seconds).
YES BACKFLIP TUTORIAL PLEASE!
Or at least some exercises to help us progress to it
You should’ve used a mattress for your upper back Simonster. That must be hurt even a bit for your spine.
Please make a detailed backflip tutorial with and without helping AIDS
Hey Jeff, great channel and I learn a lot form this and follow your videos almost everyday. I just have a question, what are your thoughts on human flag? Other than it being cool…
This is a great exercise to train for front lever isn’t it? What exercises would you guys recommend other than dragon flag to train for frontlever?
Two questions: For the one legged variations should you alternate legs or does it not matter? Secondly, what’s your position on using a wall HSPU if one can only manage 1-2 Floor HSPU?
Great content as always!
Hey Simon
A topic you Could cover is how you, as you already Master most of the skills, incorporate mobility and flexibility exercices? Cheers
the best tutorial for Dragon Flags on YouTube,after two weeks I see results in my dragon flag, Thanks:)
We was cool till you started talkin’ about flips, dawg. That’s asking for a little much.
great vid man. Never had DOMS like I do after doing these with the slow eccentric.
Yes it’s a great core strengthening how ever it’s very bad for your back. Sorry bud giving a thumbs down.
The content in this video actually works very well! After watching “How many dumbbells can you lift” I had to learn the dragon flag! I’m at a point that I can do reps and flutters now!
i thought this up myself and it does work, Im 66 next birthday and I do75 on the bed before I get up in the morning and another 75 before I go to sleep at night. I was telling another guy in the gym today and he said tap in dragon fly. I just strife to be 25 again. Ive only been doing stuff in the gym 2 yrs on 24th November. Most people think im in my 40s
We need a flare tutorial asap! And thanks for the awesome content.
For anyone asking for a backflip tutorial here you go. The only one I could do in the video is the backflip because it’s the easiest. If you can do one on a trampoline grab a mattress and do one on there once you can land consistently throw the mattress to the side and try one on flat ground you should land it no problem. Good luck!
…Makes the dragon flag tutorial I just uploaded seem like a little bitch compared to yours lol
When I do it my arms seem to be taking so much weight, they give in before my core. I never even feel it in my core, my arms are just shaking like a bitch
The explanation is good. But the technique is wrong. The force must come from the pectoral, and the arms must be stretched, the original dragon flag is made as a lever force. Like front lever. The hip has to be aligned and does not have to flex.
Although I understand that the dragon flag that you explain in the video is for a version for beginners, which is very good so that they know what muscles involved in its execution.
Thanks for the contribution of the video. Greetings
I’m so glad I found this because situps hurt my hip thanks to an injury and I wanted a better alternative.
well. when Im performing this exercise, i cant feel any soreness of the abs but I do feel my arm muscle active
Does anyone else have problems with the balls being clamped between the legs during this exercise?
How can I fix that?
Brilliant video, Dan. Just thinking about starting these and you’ve covered everything I could possibly need to know. Thank you.
I was looking for a dragon flag progression video, and of course AthleanX delivers. ��
You gotta have strong upper back. When you do this, your not going to feel the weakness.
I swearing not to have a disc moved due to doing dragon flags, avoid them.
i came here to learn the dragon flag. The first 3 movements are not progressions, but variations on it, they require to hold a proper dragon flag in the first place and then move on learning those. Exercise 4 is a pretty good one. And again exercise 5 is more a variation for when you can already do a dragon flag.
i tried so many times but everytime i pulled my neck muscles..
your lats and back are part of your core, as well your chest and and glutes. people often forget those.. you will need your but to activate too into the exercise gotta squeeze em
i didn’t understand why perform the hard exercises first before the easy one.
Someone could explain it to me, please?
Hello Sorry Brother Do you have a Calisthenics or Bodyweight Exercise for Uppper Abs, Side Abs or Obliques and Lower Abs Type, Variations?