Dragon Flag

Seem like a really cool move to train the abs.
There must be a way to train for it.
If you know - please post.

Do the leg lifts first. On the back lift the legs up and down.
Than do the reverse crunch.
Than do hanging sit ups.

Than you should be ready.

Take a look at the pump.
Forgot which level it is. I think seven.
It's just like the dragon flag, but legs are vertical, and in dragon flag they are horizontal.

[Appleman]

Work on the pump and get to like 30-40 solid reps.
Than begin to open the hips and do the pump like that.
If you think about it a pump is the dragon flag with legs furher away from you.

[speedy]

If you are talking about the flag, where you can hang yourself in the horizontal position perfectly like a flag, you have about a years worth of training. For someone that is not already in gymnist shape, they will probably need to work harder and longer. I am saying this for I talked to someone that can do this, and is true to the word a gymnast. He is a little cocky and full of himself, but he can do shit I am far from ever doing.

If you are talking about the flag, where you can hang yourself in the horizontal position perfectly like a flag, you have about a years worth of training. For someone that is not already in gymnist shape, they will probably need to work harder and longer. I am saying this for I talked to someone that can do this, and is true to the word a gymnast. He is a little cocky and full of himself, but he can do shit I am far from ever doing.

Dragon flag bro is not a flag. It's like leg lift with your whole body.

I think it's level 19 or 20, take a look.

[Invincible]

Do negatives, what I do is stack a load of books up, lower myself to the book gently tap it and raise my legs back up.

Each week, I remove a book, I slowly get lower and lower this way.

Do negatives, what I do is stack a load of books up, lower myself to the book gently tap it and raise my legs back up.

Each week, I remove a book, I slowly get lower and lower this way.

Interesting Idea, so first you come up like a pump and than you keep your hips up and lower the legs?

[speedy]

Negatives are one of the best ways to train anything. Still I like to do reps on most of my exercises.

[Appleman]

Negatives are one of the best ways to train anything. Still I like to do reps on most of my exercises.

Not to doubt your ideas Speedy, but have ever heard about dangers of negatives.

A muscle can rip faster when one does a negative than positive.

If you warm it up and prepare it, less chances that that will happen. So I take that into concideration.

[koltz]

It's very unlikely that a muscle with the tendon size of abs would ever rip :lol:

[speedy]

The key word here is ideas. The one thing I learned that is true is that we are not all the same. Some people's bodies will respond better to negatives while others to reps. I found I didn't improve my grip till I started doing negatives.

The problem with BW is that you can't always do reps with lighter work load.
It's either you can do pull ups or you can't. You can hang with arms flexed, you can do negatives. Those may help, but how will you do lighter reps? I mean if someone doesn't help you from the bottom.

[koltz]

Pully or band assisted still effective enough to not bother going to the pulldown machine

[speedy]

The problem with BW is that you can't always do reps with lighter work load.
It's either you can do pull ups or you can't. You can hang with arms flexed, you can do negatives. Those may help, but how will you do lighter reps? I mean if someone doesn't help you from the bottom.

There are so many ways to adjust the difficulty on pullups: grip, width, position, assistance (slightly pushing off the ground with your legs), and so much more. The beauty about bodyweight training is if you have a little imagination, and some understanding of the fundamentals, there is nothing you can't get yourself to do. I think we only scratched the surface on techniques and tools. Yes tools, for even when you use equipment, depending on what you do, it can still be considered as bodyweight training.

[badger]

Hi,
I know this sounds wierd but i have found the best way to train for the flag is to major on your pull-ups. The reason is that a lot of effort is required of the lats to do this move. By the time you can do a good twenty reps on the chins you should be ready for a wave of the flag.

Cheers
Badger 8)

Lats do help to stabilize. I am not sure that it will complitely compensate for the abs though.
Take a look at the BWC video, there are three exercises in the middle all of them are not dragon flag, but sort of like a progression for it.

[Razor]

Just want to ask for some advice about the dragon flag.
I can only do the negatives (so far) and each time I reach the point where I get out of strength and my legs fall down on the ground, I feel pain in my mid-back. Although it only lasts a few seconds (after each rep), I want to know if it is an indicator that I may be doing it wrong or that maybe something, e.g. my scoliosis, prevents me from doing it or that maybe I should not do it at all?
My back does not hurt me when I do the Ab Rolls, so: what might the problem be?

Hoping to get some good feedback.

Razor

[cheesedog]

I'm not a doctor, but to me it sounds like it could be one of two things; one, you need to strengthen your low back (hypers and reverse hypers, deadlifts, etc.) or you could (probably do since you have scoliosis) have a alignement problem causing pressure on a nerve in your back. A good Chiro or PT might help that, also hanging from a pullup bar to decompress the spine.

[zennode]

Ahh the great

Dragon Flags (http://xercisefactor.com/view_video.php?viewkey=aced9a54f1e9d0d2f800)

For training to do these I worked on shoulder strength for holding, and a lot of weighted Flat Bench Leg Raises. (http://xercisefactor.com/view_video.php?viewkey=3bcea3b7513ccef5857a)

One trick I did do is when I was working on them I would also bend my knees to make it less of a lever and less strain which allowed me to work up to them more.

[Razor]

I'm not a doctor, but to me it sounds like it could be one of two things; one, you need to strengthen your low back (hypers and reverse hypers, deadlifts, etc.) or you could (probably do since you have scoliosis) have a alignement problem causing pressure on a nerve in your back. A good Chiro or PT might help that, also hanging from a pullup bar to decompress the spine.

Thank you for the feedback, Cheesedog. Now, that I think about it, it could be both the reasons I mentioned, because when I did the false-dragon flags today (false meaning my back was not straight but bent the entire time), I still got tired quite easily. I did 4 sets of 3 reps and felt out of strength by the end. I think I am going to train to 5x10 that way, and when I feel like it, start doing the DF.
Hope it turns up well!

[asdf2100]

I would do lying leg raises + candlestick presses


lay down, grab something behind your head to anchor your body, lift both legs up slowly until your legs are nearly vertical, and then push your lower back up into the air (a candlestick).


then lower your back, slowly lower your legs, and then repeat the whole process however many times



and I would focus mostly on using good slow form on the negative parts of the exercise

[Dominator350]

definatly, that exercise sounds a bit insane, but leg raises are prime when doing in the slowest perfect form, using and focusing only on your abdominals to bring your legs up.

[flameinthefire]

does this also work your lower abs?

[asdf2100]

yes that is primarily what it works

[flameinthefire]

yes that is primarily what it works

oh ok thx for the reply but when i do it i feel it in the uper section not in the lower may b i am doing it wrong

[asdf2100]

well really it works both but I have long legs and my lower abs are weaker so it's harder for them

if it works your upper abs more it's probably because your lower abs are stronger

[flameinthefire]

guys is it me or do u feel it in the morning too. as soon as i wake up omgggg
i have to shit so hard lol its not even funny

[asdf2100]

I think that's just a result of exercise, high fiber diet, and a somewhat regular sleeping schedule.