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The dragon flag is one of the more difficult ab exercises if you do it right, however it will pay big dividends along the way to getting your six pack. In this video, I show you some of the best tips for doing the dragon flag correctly and to get the most out of this killer ab exercise.
One of the most important things you need to realize is that this is not simply an abs exercise. If you do this properly, you will have to activate your glutes almost as strong as your abdominals. This is because a relaxed set of glutes is going to cause your hips to flex. This is the exact opposite of what you want to happen during the dragon flag. Your hips should remain as straight as possible. In order to do this you will have to make sure your hips remain extended. The glutes are going to help you do this if you activate them throughout the range of motion.
That said, in order to properly perform the movement you are going to want to start by working on the eccentric portion of the lift. The reason for this is that you are always going to be stronger eccentrically than you are concentrically. If you donβt have the concentric strength to left your legs straight up off the ground it doesnβt mean that you donβt have the eccentric strength to lower them.
Instead of compromising the strength levels that you have waiting for the concentric portion of the lift to catch up, you will take advantage of your lowering strength by performing some shortened cheat reps. These willl help to get your legs to the top of the exercise only to be straightened as much as you can and lowered slowly to the ground.
Your abs will need to be strong in order to handle this, as will your glutes for reasons mentioned earlier. Do eccentric only reps until you build your strength and can start attempting the more dynamic variations of the lift like the dragon thrusts. This exercise variation will help you to start building more strength in your abs.
Ultimately, you will be able to work on lifting your legs off the ground in one piece without breaking at the hip. You can start by lifting just one leg while keeping the other bent and held close to your chest. This will serve to unweight some of the weight of the lower body and make this portion of the exercise easier as you build strength.
The bottom line is, the dragon flag is an ab killer but one that deserves to be in your ab workout program. For unlimited ab workouts that use no equipment at all, be sure to get your athlean-x Training System which comes with the online edition of the 6 pack promise. You can get this at and start using it with all of your step by step workouts today.
For more youtube videos that show you how to get a six pack fast and the best exercises to do like the dragon flag that will improve your abs, be sure to subscribe to our channel here at
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#Dragon #Flag #KILLER #ABS
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Actually helped thanks a lot
Ab wheel > dragon flag
After watching this video, I started from only being able to lower my self down slowly and then dropping to the floor to being able to do 3 sets of 7 of these in a month and half. Still got a bit too much chub to show my abs like yours, but I definitely can see some of my abs without flexing now.
Any tips how no to hurt neck and shoulders. Try it in a first time during crossfit and hurt my neck pretty bad.
the hand placement is key, they need to be behind your head not above or it will alot harder. and keep your shoulders in like u are benchpressing
So I tried this… 3 reps. The next day my abs were hurting. Bruh.
Can you do this everyday on your abs or you need to get rest your abs for couple a days so that your abs wonβt get burnt out
Anyone have idea
Please HELP
YES ME TO 0:35
I'm just starting. How many sets and reps to start out with? Can I do these every day or every other day? Love the videos. Thank you.
I don't know if i just already have good ab strength, but i did try these and yes while I found them very engaging, i didn't find them particularly difficult. Is that normal?
I tried this , and it was lot more easier than i thought. Maybe because I do yoga ever since I was 6
If your in great enough shape, this move will be there waiting for you and you'll nail it on your first try.
You should talk abou the neck and shoulders position. I fuck my neck doing this exercise
Hhatdyl π
I did it 1st try
great presentation, thanks
One of the best workouts for practising the front lever.
Is it more lower or upper abdominals
1arm dragonflags are also great. And I love it. Im addicted to dragonflags btw . Im 14
The amount of times i pulled up an athlean video before headed to the gym…. ur the best man
Ok so I didn't make any mistakes ever. I was also inspired bu stallone and did it once and to my suprise it worked with nothing but a rear end of my bed and confidence. First time actually watching a vid about how to do it and wow I don't know what is wrong with me. Btw when u master it ok its kind of like an addiction, atleast for me dragonflag is an addiction. Im 14. Srry but what and how did I fking did it first try a year ago with nothing but a rear end of bed and confidencd
I use the end of my bed to hold my hands on.
GLUTES, GLUTES, GLUTES!!
Too much talking
That anime doesn't teach you how to workout
My upper abs are so sore today after doing many yesterday! Coupled with hanging leg raises and ab rollouts! π₯π₯π₯
Thank you so much.
-Squeezing your glutes
-Tightening your abs
-Posture Stability
Either I deliberately ignored the fundamentals or it's hardly taught the right way.
π
π
I can get rid of my lower back pain forever… because of your preious video.
And this video make me stronng enough for my calishtenics work out (I am just a beginner).
Thank you Krub.
Haha I too firstly knew this in rocky IV
Anyone have a clue as to what that handle attachment is called or where it can be purchased?
Makes me sad he mentioned Sylvester stalone but not bruce lee the father of dragon flags
i am a 280lb guy, standing at 6 foot. Saw this exercise, tried it and was immediatly able to do a bunch of the highes difficulty ones (i did 3 but i could have done 1 or 2 more if i wanted to go to failure, i guess).
=> Heavy Squats, Deadlifts, OHPs and bench presses seem to work. ^^
Bruce lee inveted this right?
I cant even do 10 knee raises but i can do this exercise wtf π
How heavy are the dumbells you lift? π
SerΓa muy bueno que suban este vΓdeo al canal es espaΓ±ol
Had to come here from the bruce lee vid because this is literally impossible for me…
When i was younger i was so inspired by Bruce lee, i completely blasted through the dragon flags.. i told myself i have to do this like Bruce consistently lol eventually through hard work i was able to do it easily and i had a super strong core and nice abs. I had stopped doing them bc i fell in love w power lifting and i tried doing them and couldn't anymore :(.. gonna start tonight for them killer abs
My basement ceiling to low so i have to do like half extended
This dude REALLY REALLY needs an inexpensive lapel mic
Idk how I do this with just my back and abs and I just started abs
YOU WONT GET KILLER ABS BY THIS YOU NEED KILLER ABS TO DO THIS………….