← EXERCISE LIBRARYCalisthenics
Dragon Flag Progression
Anchored eccentric where the body lowers as one rigid unit from the shoulders. Three sets of five tucked lowers at five seconds each before you extend the legs toward the full flag.
- 01Lie on a bench and grip its edge behind your head with both hands.
- 02Drive the legs up until the hips and shoulders stack and only the upper back touches the bench.
- 03Tuck the knees to shorten the lever if the straight version is out of reach.
- 04Lower the whole body as one rigid piece, keeping the hips and ribs in line.
- 05Stop before the hips break, then return to vertical and repeat.
- 01One piece from shoulder to knee, no folding.
- 02Squeeze the glutes to keep the line.
- 03Stop the set when the hips start to sag.
- 01Hinging at the hips on the way down, which is the trunk failing and turns the drill into a leg lower.
- 02Rolling onto the neck instead of the upper back, which puts body weight through the cervical spine.
- 03Trying the straight-leg version first, which fails immediately and teaches the hip break you then have to correct.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.