Dragon Flag

What is Dragon Flag:

The Dragon Flag is a bodyweight static pulling exercise working the shoulder extensors and core muscles, particularly the latissimus dorsi and rectus abdominis. Popularized by Bruce Lee, this movement involves lying on a flat bench or the floor, gripping behind your head for support, and raising your body, pivoting on the upper back and shoulders. The key challenge is maintaining a rigid, plank-like position, engaging the entire core and posterior chain.

Key Benefits:

  • Strength Development: Builds shoulder extensor and core strength, particularly in the latissimus dorsi and rectus abdominis.
  • Body Control: Requires strict movement control, improving balance and coordination.
  • Spinal Stability: Builds resilience in the lower back and helps prevent injuries.
  • Convenience: This exercise can be performed virtually anywhere with just something to hold on overhead, making it accessible and convenient for most individuals.

Variations:

  • Hollow Body Hold: A bodyweight static core exercise targeting the rectus abdominis and performed by keeping the lower back on the ground and the upper back and legs off the ground, creating a hollow shape with the body.
  • Tuck Dragon Flag: An easier variation with the knees tucked close to the chest.
  • Advanced Tuck Dragon Flag: An easier variation with the lower back extended, hips flexed 90 degrees, and knees flexed.
  • One Leg Tuck Dragon Flag: An easier variation with the lower back extended, one leg tucked, and the other extended.
  • Straddle Tuck Dragon Flag: An easier variation with the lower back and hips extended and the legs straddled.
  • Dragon Flag Raises: A dynamic variation where the lower body is lowered and raised through shoulder extension while maintaining core engagement.

Grip Variations:

  • Pole
  • Bench
  • Horizontal Bar : overhead
  • Horizontal Bar : arms in front (current)
  • Arms Bent - Generally easier
  • Arms Extended - Generally harder

How to perform Dragon Flag:

  • Setup: Lie on your back and grip something overhead close to you with bent arms and legs extended.
  • Entry: While keeping your overall body position, pull yourself to lift your lower body off the ground to the desired angle with the lower back flexed and hips and knees extended.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Scapular Position: Maintain depression and protraction of the scapulae for optimal performance.
  • Pelvic Position: Maintain posterior pelvic tilt for optimal rectus abdominis engagement and performance.
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    Additional Information:

    Ways to make it easier:

    • Repping out the entrance - holding for a second or how long you want, then move back and forth
    • Going down only as much as you can handle comfortably— doing it more vertically
    • Decreasing the lever - moving your feet closer to your center
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it for as long as you can
    • Going down as much as you can without losing tension and control
    • Adding Resistance - wearing an ankle weight or ask a partner to push/pull your feet down as much as you can resist

      Note: Weight Distribution - the farther you put the added resistance from your center, the harder it becomes
    • Progressing to a harder variation/exercise