Maintaining an active lifestyle and prioritizing physical fitness is a dedication that an increasing number of people are adopting to achieve optimal health. Demand for gym memberships and online resources such as training videos and tutorials continues to increase. Playing sports also encourages personal growth, motivating people to continually improve their physical well-being and experience a greater sense of vitality. One of the fashionable exercises to strengthen the abdominals is the Dragon flag.
In this article we are going to tell you everything you need to know about how to do the Dragon Flag correctly and what muscles are involved.
Dragon Flag for abs
Many years ago, the renowned Bruce Lee brought the Dragon Flag into the spotlight, making it a widely recognized exercise in the field of calisthenics. This particular exercise focuses on using only your own body weight to achieve optimal stability and alignment. While there are several methods and techniques to perform the Dragon Flag, the fundamental principle remains the same: Support your entire body weight with your upper back and arms, either on the floor or on a bar.
When performing this exercise, the bar and the floor are the predominant options. Opting for the barbell will amplify the intensity as it places most of the tension and weight on the trapezius muscles. However, regardless of the chosen modality, The exercise effectively involves the entire core and abdominal region, as they must maintain tension in opposition to gravity.
The Dragon Flag derives its name from the distinctive shape it creates with the body, as it curves from the feet, past the hips, and up to the head and arms. This exercise can be performed either with static tension or incorporating up and down movements, further reinforcing the meaning behind its name.
How to do the Dragon Flag correctly
To successfully perform the Dragon Flag exercise without risking injury, it is essential to possess immense strength and impeccable technique. Therefore, it is advisable to start practicing the initial stages of the posture and gradually progress over time. With dedication and consistent practice, you will gradually increase your ability to lift your legs higher. We are going to give you a step by step to run Dragon Flag:
- To activate the abdominal muscles, trunk and legs, Assume a supine position on the floor with a barbell, dumbbell, or fulcrum placed directly behind you. This will allow you to grab it while extending your arms behind you. With your knees bent and placed at the level of your hips, begin a rocking movement, aiming for your knees to come into contact with your face. By following this technique, you will effectively target and strengthen your abs, core, and lower body.
- Once you have completely understood the technique, proceed to perform the same action while extending your legs.
- Once you have successfully completed this step, move on to the next. Extend your legs and raise them to hip level, simultaneously raising your hips and a portion of your upper body to reach a vertical position. By doing this, you will transfer all the weight to your upper back and rely on the strength of your arms. However, It is crucial to engage the legs, glutes and core, including the abdominal and back muscles, to evenly distribute effort and effectively target the entire body without risk of injury.
- Maintain a high, tense posture for a short period. Once this position is achieved, progressively descend towards the ground, continuously exerting tension to regulate movement and avoid sudden falls. Instead, provide constant support to gradually lower your entire body until you are completely grounded.
As you become more proficient at this exercise, you can gradually modify it without fully extending toward the top or resting your body completely on the floor. Instead, you can perform multiple repetitions in a row, moving up and down.
The muscles involved in the Dragon Flag
This exercise demands a considerable amount of strength and endurance. It involves multiple muscles, which are put under intense strain, making it unsuitable for beginners, particularly the full exercise or its more complex variations. In particular, the entire rectus abdominis is prominently targeted, which It covers both the central and lateral portions, along with the obliques, the lower back and the glutes. Additionally, the muscles responsible for supporting the weight throughout the movement also experience significant activation. Some examples of these muscles include:
- The biceps
- The triceps
- The dorsal
- trapezoids
- Neck muscles
- The serratus
Therefore, it is crucial to perform proper training and build muscles in these areas before attempting the activity, and whenever you do, remember to stretch and allow adequate rest to avoid potential injury.
Common Mistakes
You should avoid making these mistakes to get the most out of this exercise and reduce the risk of injury. Avoid this exercise if you have any back, neck or shoulder injuries.
- Arch your back: Arching your lower back takes pressure off your abdominal muscles and shifts it toward your lower back, risking tension.
- Bad warm-up and little rest between sets: Make sure you warm up well before performing this exercise. Rest completely for one to three minutes between sets.
Progression example
It takes time to make a good Dragon Flag. A good option to start is to lie on your back with your legs raised. It is not necessary to separate your back from the floor or bench to simulate the movement and make it less difficult. Once you can perform leg raises without problems (about 3 sets of 15 to 20 reps), you're ready to start experimenting. You can start by making negatives.
Basically like pull-ups. It is about performing the eccentric phase in a slow and controlled manner. You should try to increase your strength until you can complete the full movement. Focus on lowering yourself little by little, controlling the movement slowly.
I hope that with these tips you will be able to do the Dragon Flag correctly and know all the muscles involved.