Dragon Flag Progression
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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 movement-speed):
- Tuck dragon flag — knees tucked, short lever; lower and raise the tucked body.
- One-leg dragon flag — one leg extended, one tucked.
- Straddle dragon flag — both legs straight and spread.
- 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
- hollow-body-hold — the core prerequisite.
- plank-progression — companion anti-extension training.
- rectus-abdominis / transverse-abdominis — prime movers.
- movement-speed — the eccentric (negative) emphasis.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.