Core
Core
Dragon Flag
Elite
Level 85/100
The dragon flag is the hardest and most spectacular floor ab exercise in calisthenics. Popularized by Bruce Lee, you keep the body completely rigid and extended, supported only on the shoulders, and raise and lower that plank-body from near the floor to vertical. Demand on the full core is absolutely maximal.
LevelAdvanced-Elite
Sets3-4 × 4-8 reps
Rest2-3 min
EquipmentBench, Floor
Execution
Lie on a sturdy bench, grip behind the head. Raise the fully rigid body to vertical by driving through the shoulders. Lower slowly maintaining total rigidity. At the bottom the body is nearly parallel to the floor without touching. Raise back to vertical. The body does NOT bend AT ANY MOMENT.
Phases
The raise (concentric) is harder than the lower (eccentric). Train negatives for weeks before attempting the full movement.
Muscles
Rectus abdominis, obliques, transverse, hip flexors, glutes, and quads in isometric tension to keep body rigidity.
Goal
3 × 5 perfect dragon flags is an advanced core milestone.
Related
