Dragon Flag Progression | Core Strength For Calisthenics

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The dragon flag progression in this video will not only build your core strength without crunches, but it’ll help you achieve a skill that’s impressive to even highly-trained individuals.

The dragon flag got its name from its alleged creator, Bruce Lee. The move involves resting your weight on the shoulder blades as you raise/lower the body in a straight (or fairly straight) line.

The entire core is activated to hold the torso and lower body in a straight line as the move is performed. The entire core is challenged, but especially the erector spinae, quadratus lumborum, and other muscles of the back as they work hard to bear the weight of the lower body.

If you follow the progressions in this video and have patience, I guarantee you’ll build core strength like never before while attaining this impressive skill that’s fun to show off with.

I hope you enjoy the video :)

-Ryan

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Music
Artist: Anno Domini Beats
Song: Find Your Way
Source: YouTube Audio Library
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