The Dragon Flag requires a solid anchor above your head. A sturdy bench, park bench, or stable platform works perfectly. You lie on the bench, grab the edges behind your head, and lower your body. The bench must be stable enough to handle your full body weight. Use this setup for Dragon Flag progressions and other straight-body core drills.
Bodyweight Exercise Collection
Thoracic Mobility Drill
The Thoracic Mobility Drill is a mobility exercise that improves spinal extension and rotation for straight-arm movements.
Single-Leg Box Squat
The single-leg box squat builds unilateral leg strength and control by pausing on a box before standing up.
Dragon Flag
The Dragon Flag is a straight-body dynamic core exercise where the body is held rigid and lowered from a vertical position.
Tuck Dragon Flag
The Tuck Dragon Flag is the first step toward the full Dragon Flag, building core strength with a reduced lever arm.