Dragon Flag: How to Do It and When to Progress
- Advanced
How to do it
Lie on a bench or the floor and grip something solid behind your head. Raise your whole body straight until only your shoulders stay down, without bending at the hips. Lower slowly until it is just above the bench and raise it again.
Target range
Aim for 3 to 6 reps in each set.
Where it fits
Step 4 in the Dragon Flag progression, which runs from easier to harder. This is its hardest step.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.