Dragon Flag

Contraindications:

• Improper performance can lead to injuries.Do your research before trying this exercise.
• Attempting this movement without the required physical ability can lead to injuries.Make sure you've got enough core stability ( Plank - 75 sec., Side plank 55 sec. ) and also you should be able to easily perform reverse crunches.
• This exercise requires tension through the whole body, which can lead to cramps.Make sure you're getting your magnesium.
• Can lead to neck problems if the trainee is lacking mobility/is utilizing improper technique.
• Can worsen the widespread "forward head" posture problem.

Muscles

Agonists

• Latissimus dorsi

Synergists

• Teres Major
• Pectoralis minor
• Deltoid posterior
• Rhomboids

Stabilizers

• Rectus abdominis
• Obliques
• Iliopsoas
• Tensor Fasciae Latae
• Sartorius
• Comb muscle
• Adductors
• Triceps Brachii
• Biceps Brachii
• Pectoralis Major
• Wrist Flexors
• Rectus Femoris
• Erector Spinae
• Gastronemius, Soleus
• Gluteus

Variations

• Can be performed on a bench .
• Can be performed on an incline bench, in order to increase the difficulty.
• Can be performed on a decline bench, in order to decrease the difficulty.
• Can be performed on the ground, provided there is a counter-weight.
• Can be performed on a pylon.

For beginners:

• Bent knees;
• In a stride;
• Cheating your way up and performing the negative.

Method of execution

performance:

1. Lie on your back on a bench.
2. Take hold of the bench.
3. Tighten your whole body and begin to raise yourself from the bench until you reach a "vertical" position.
4. Lower your body to the horizontal.

Comments and recommendations

• Tighten your abs and do not allow waist extension.
• Tighten your butt and bring your bring your pelvis in.
• Keep your knees straight and your ankles deployed in a plantar flexion.
• Keep your back straight, shoulders back and down.
• If you can not maintain regular breathing during this exercise, don't do it.

Relevancy

The Dragon Flag exercise is a great way to demonstrate the power of the core and attract attention in the gym or out doors. The effect is enhanced if you're shirtless with a sixpack.

Usually people who can perform this exercise already have enough core stability and they don't really need it, so it would be better for them to focus their training in another direction.

For people who can't do it, exercises like the planks and leg raises are recommended.

Pole acrobats and street fitness artists would benefit from this exercises functional benefits.They can incorporate in into their workouts and shows.

Full body tension is always accompanied by a high energy expenditure. In other words this exercise would be beneficial for people that are trying to lose fat.

This exercise should be performed at the end of the workout, or in the last super-set.