Bruce Lee did dragon flags often, but they were popularized by Rocky when he was training to beat the hell out of Ivan Drago in Rocky IV. They're exceedingly tough to do, especially if you've never done them before. They're also pretty much the most impressive looking movement you can do in a gym.
Even though they're tough to master, this relatively easy progression takes you from reverse crunches to true dragon flags in no time.
Dragon Flag Progressions
- Reverse Crunch with Counterbalance
- Reverse Crunch with Straight-Leg Heel Tap
- Reverse Crunch to Eccentric Dragon Flag
- Full Dragon Flag
related posts
Destroying Fat
It takes more than just “eating less and exercising more” to reach single-digit body fat. Check out these advanced fat loss strategies.
2 Training Secrets of Jacked Olympic Lifters
These two brutal drills will get you more athletic and shredded, even if you're not into Olympic lifting. Do them. Here's how.
Tip: Bicep Tears and Back Problems
Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.
Tip: The Missing Rep Range for Glute Growth
Butt building is bodybuilding, not powerlifting. Don't make this mistake.