How to do the Dragon Flag, step by step
- Lie on a bench and hold on to the bench or a bar behind your head.
- Bring your body up straight until only your shoulders are in contact.
- Lower your body slowly like a plank.
- Stop just short of the bench and bring it back up.
Common mistakes and how to fix them
- Hips breakmove your body as one unit.
- Dropping downonly go as far as you can control.
How to scale the Dragon Flag
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- With bent knees
- Lowering only (negatives)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.