To perform a proper Dragon Flag, you must:
- Get into the proper position by locking your arms in a fixed overhead position. You can do this on a bench, with your hand next to your head and gripping the sides of the bench, or you can grip a stable object overhead.
- Contract your torso and drive your legs up as if you are performing a reverse crunch, but keep your body rigid from your shoulders to toes, and avoid bending the hips. Point your toes to help maintain proper body alignment.
- Once lifted, slowly lower your legs in a controlled motion without letting any part of your body touch the bench other than the upper back and shoulder.
- If you cave in, drop your hips, or arch your back, you don’t have the strength yet and you should not continue the exercise.
- Lower your body until it is hovering just over the bench.
- Repeat as possible. Once you break form, you are done.
Video Instructions on How to Do A Dragon Flag
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