Exercise Guide
Dragon Flag
Lowering the whole body from a shoulder stand while gripping a bench behind your head, keeping everything rigid. Famously hard, and worth working toward.
AdvancedStrengthStaticCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Advanced
Category
Strength
Force
Static
Mechanic
Compound
Secondary Muscles
LatsQuads
How to Perform
- 1
Lie on a bench and grip its edge behind your head with both hands.
- 2
Drive your legs and hips up until you are supported on your upper back and shoulders.
- 3
Keeping your whole body in one straight line, lower slowly toward the bench.
- 4
Stop before your back touches, then reverse back to the top.
Tips
- ★Bend the knees to shorten the lever until you can hold the straight-body position.
- ★Any point where your hips fold is the end of your range - come back up from there.