Master the Legendary Dragon Flag: Ultimate Core Strength Exercise
Discover the Dragon Flag exercise, its benefits, and how to safely prepare to perform it with expert guidance to strengthen your core and avoid injuries.
Have you ever seen athletes on social media effortlessly hold their bodies straight at an incredible angle, supported only by their upper back? This impressive move is known as the Dragon Flag, a powerful exercise that showcases incredible body control and strength. Today, we’ll guide you through the steps to prepare for this challenging exercise safely and effectively.
The Dragon Flag is widely attributed to the legendary Bruce Lee. Beyond its striking appearance, this exercise demands intense full-body engagement, according to MMA coach Jon Chaimberg. The key to mastering it lies in gradual and meticulous preparation to prevent injuries.
Preparation Plan
On average, it takes about six weeks of consistent training (4–5 sessions per week) to master the Dragon Flag.
The initial video below demonstrates five progressive exercises, starting from basic pelvic lifts with torso twists and advancing to near-complete Dragon Flag holds. The difference in the last stage is that instead of lifting back to the starting position, you lower yourself onto a bench. Focus on mastering one exercise per week.
Recommended repetitions and sets schedule:
- Week 1 — 5 sets of 10–15 reps each;
- Week 2 — 5 sets of 15–25 reps each;
- Week 3 — 3–5 sets of 3–5 reps each;
- Week 4 — 5 sets of 5 reps each;
- Week 5 — 3–5 sets of 10 reps each;
- Week 6 — 5 sets of 10 reps each.
Important: During the exercise, focus on engaging your abdominal, lower back, and glute muscles. Keep your body straight without arching your lower back, especially when returning to the starting position. Additionally, ensure that the pressure is on your shoulders rather than your neck; your neck should remain relaxed throughout.
Instructional Videos
Video 1
Video 2
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