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Calisthenics
Calisthenics

Dragon Flag Progression

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calisthenicscoredragon-flaganti-extensionadvancedprogression

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DefinitionA short reference note, not a full lesson.
Definition

Tuck → one-leg → straddle → full dragon flag — gripping a fixed anchor behind the head and holding/lowering the whole rigid body off a bench, an extreme anti-extension feat.

Detail

The dragon flag is performed lying on a bench, gripping a fixed support behind the head. The body is raised so weight rests only on the upper back/shoulders, then the rigid body is lowered toward horizontal and back up, kept perfectly straight the whole time — only the shoulders touch the bench. It is a maximal anti-extension challenge for the Rectus Abdominis and Transverse Abdominis, which must keep the entire body straight against gravity over a long lever.

Progression shortens the body lever (and uses eccentrics, per Principle of Movement Speed (Controlled Training)):

  1. Tuck dragon flag — knees tucked, short lever; lower and raise the tucked body.
  2. One-leg dragon flag — one leg extended, one tucked.
  3. Straddle dragon flag — both legs straight and spread.
  4. Full dragon flag — legs straight and together; lower the rigid body to near-horizontal and back, or hold negatives.

Begin with slow negatives (lower under control, reset at the top). Keep the body a single rigid line — never let the hips pike or the back arch. Heavy lumbar and shoulder demand; build the Hollow Body Hold first.

Key facts

  • Lie on a bench, grip behind the head; raise to rest on the upper back, lower the rigid body to horizontal and back.
  • Maximal anti-extension; whole body stays one straight line (no pike or arch).
  • Progress: tuck → one-leg → straddle → full; start with slow negatives.
  • Build hollow-body strength first; high lumbar/shoulder demand.

Connections

Sources

Cited in text — not yet linked
Authored from established calisthenics / core-training consensus.

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Atlas Connections

Rectus Abdominis
The "abs"; a long strap-like trunk flexor split into left/right halves by the linea alba.
Transverse Abdominis
The deepest abdominal muscle; compresses the abdomen, supports the abdominal contents, and aids lower-back stability.
Hollow Body HoldClosely related
A face-up hold with the lower back pressed flat to the floor and the arms and legs extended off the ground — the gymnastics core position underlying levers, handstands, and the L-sit.
Plank ProgressionClosely related
Forearm plank → long-lever and limb-lifted planks → planche-lean-style and dynamic planks — an anti-extension core ladder that trains bracing rather than spinal flexion.
Principle of Movement Speed (Controlled Training)
Keep every rep controlled and non-ballistic, with the lowering at least as long as the lift, but drive the lifting phase with maximal intent: explosive concentric effort builds more strength than a deliberately slow tempo.