Dragon Flag Progression | Core Strength For Calisthenics

[@Briaaanz]

Just discovered the channel this morning, already my favorite calisthenic one

[@chadliabdelkrim5356]

No wonder your handstands are so clean im going to learn this.

[@robmorrison5059]

Thank you, for this, Ryan. The dragon flag has been one of my crowning calisthenic movements. I now feel like I have a solid pathway to achieve this!

[@joemerino8218]

Always thought those looked awesome! Time to start inching my way there. Great progression again.

[@0ThrowawayAccount0]

I am more impressed with how clean your basement is. Great video, friend; better overall message and lifestyle (vegan). All the best to you and yours.

[@ParetHardrock]

Probably the moste humble video about dragonflags, cheers for the advice mate !

[@Bender_Rodrig]

I absolutely love the video and your manner of making videos, thank you

[@ChemicalViruS004]

I'm on the 7th day trying this exercise 😂 getting there but slowly... Is definitely not an easy exercise but after few days you notice your core strength improving

[@quadcopterman3904]

Ong

[@siakyingliu9619]

Wow... Super awesome.. Not easy to do...... Buy will try dragonfly ...😱 Thanks for the video share 🙏👍💪

[@Rapunzel879]

It's "Dragon flag". Not dragonfly.

[@Brandonli888]

YOU ALWAYS HAVE GREAT IDEAS ON HOW TO USE THE HOME! Thank again for sharing

[@donalcollins3847]

Thank you very much me and my little girl are training for this she is just 8 🤞🤞🤞🤞🤞

[@jacksonclowdus1719]

This video has helped me so much thank you and I’m still on progression 3 trying so hard to get to 4

[@vminmotivationalcurve88yea64]

How's the progress?

[@jacksonclowdus1719]

VMIN MOTIVATIONAL CURVE my max is 3 full dragon flags

[@vminmotivationalcurve88yea64]

@@jacksonclowdus1719 congrats..

[@gorulenkullaniciadi]

This information is very precious for me. Thanks 😊

[@CharlesWolfeSkate]

Super excellent video on the Dragon Flag thank you!!

[@code268]

Very clear. Gonna try these variation ty

[@Alpha1CA]

New sub. Thanks for the ideas .

[@joumaqui]

thanks!

[@psykronreyes7288]

Great video man thanks!

[@minhazahmed197]

Love your videos man!

[@MinusTheGym]

And I love your comment 😊 Thanks!

[@jubrajtoolsie680]

Never knew you could just use the post anywhere on your house to do this exercise.

[@markozacar]

Yeah... lets call it fondation pole :) nice video btw

[@movementmatters.]

Great video, thank you!

[@rajeswarroy7905]

Thanks. I Learn Dragon flag from it..

[@LOOssSOuL9415]

I love to dragonfly like you don't understand to the degree that I love it especially when I found out that Bruce Lee use it inspirational all I'm going to say

[@jvanderbiesty]

Hey Ryan, I guess it is normal that I need to put a lot of pressure on my hands / shoulders to keep the position? Great video, well done, following the progressions for a week now and already making some progress!

[@MinusTheGym]

Jonas Van der Biest thanks! And yes, you'll feel a lot of pressure on the hands and upper back (even bottom of neck) to hold yourself in the dragon flag. As you practice and build the strength you'll feel it less and less.

[@frenchmontana961]

Try to keep weight off of your neck because it's a relatively unprotected part of your spine

[@ForgedByGames]

Adding these bad boys to my training.

[@MinusTheGym]

Forged By Games nice! Go for it. Dragon flags are a highly rewarding challenge.

[@Eenea]

I need a better anchor. I have been using the dresser that my TV is sitting on. There is a good amount of weight on it, since the gaming systems and other stuff is in the dresser. I just can't get that beginner diagonal going though. I have no problem with leg raises.

[@MinusTheGym]

Yeah, be careful! Your TV could fall. Check out the BaseBench from BaseBlocks. It allows you to do Dragon Flags and a lot more for lower body. And if you’re interested, my discount code MINUS10 saves 10%: www.baseblocks.fit/pages/the-basebench

[@kiktkikt2863]

Thanks for a great video. Tha sequence you recommended is the best one I have seen online to keep you from getting hurt .Will definitely attempt this starting tomorrow before the kids wake up or then on Saturday.i thanks again

[@childishcorbino2738]

Bruh this man put his BARE back on grass, what a mad man

[@LukeConstantino]

At 235lbs, I do these: Torso on bench, flat as a board.

[@nkwetoelisha5108]

I can't see how to press my figures to the steel itself

[@brandish8215]

Thanks Jhonny Sins.

[@wanitooo]

LMAOOOOOOOOOO

[@justinzhang6883]

good as usual, should be the easiest technique of the calisthenics

[@Gaurav-wp5qv]

Nice ✌

[@alexisreyes4179]

There’s no way I can do that since I never attempted that exercise before

[@capricornblack3450]

Don’t doubt yourself. You’re probably stronger than you think.

[@kushalagrawal6927]

Gotta practice and learn irrespective of how strong your core is.. so you won't get it right away, but over time, you'll definitely be able to do it

[@CaptainRhodes]

I will add these to my workout. I'm really weak at the lying leg raises and I noticed one mistake I was doing was going too far back with my feet over the head. I must resist the urge of bending the legs going down and not use momentum as Im doing them.

[@CaptainRhodes]

Started abit with diagonal extensions

[@keepgrinding8101]

during leg raises can i lift my lower back?

[@MinusTheGym]

Keep Grinding yes, you’ll want to get that lower back off the ground when you’re doing the lying leg raises. It will help get you the core strength required for holding your body straight during the dragon flag.

[@persianaboy]

useful

[@sulezraz]

1:19

[@nikoldol]

am i doing something wrong when i feel the most tension on my arms while holding my anchor, rather that on my abs? i cant even go lower than 60° with my legs becouse my arms cant hold it

[@johnjensen8746]

Hi Ryan You hit the floor with your feet when doing DF. Most other videos don´t hit the floor. Which is correct? I seem to remember, that Bruce Lee didn´t hit the floor.

[@MinusTheGym]

I don’t think it matters as long as you don’t rest your feet on the floor and pause between reps. If you stop short of the floor, you’ll maintain tension on the abs, but you probably won’t go completely horizontal which is the full ROM possible. So, I think it’s a matter of preference. If you do tap the floor, just make sure to immediately start the next rep, don’t rest and lose the tension.

[@dieu-huyentran5185]

Thank you for the video. My back (spine)hurts tremendously at the floor contact point ( diagonal position) when doing this exercise so I stopped. It squeezed so hard. Did I do anything wrong? Thanks

[@rohitkalonia5238]

Put some cushioning under yourself and squeeze your glutes🙃

[@alexm3046]

Ryan , I'm just starting out on this exercise: is it ok that my head rests against the pole? Maybe I'm doing it wrong but holding my head tight against the pole seems to provide more stability?

[@MinusTheGym]

Yeah, that’s fine as long as it doesn’t hurt the top of your head. As you get used to the progressions, start moving further away from the pole and extending the arms a bit to make it more challenging.

[@jonwoodward5472]

How often a week would you recommend practicing this skill? Because of the total body tebsion it teaches I assume it is safe to do several times a week in moderation?

[@MinusTheGym]

Yeah, 3x a week is a good amount. If it seems like you’re not making progress then cut down to 2x a week.

[@joshmartin1155]

With your routine workout. I have been doing it . I stop when I no longer can. That's normal right? Like that's good?

[@MinusTheGym]

AnotherVeganHere yeah, you should stop and take rest as needed. Keep a pace that works for you. If you mean you stop a set before the target reps, that's fine too. You should do the set until failure and then the set is done. Try not to sacrifice form for more reps. Hope that helps.

[@johnjensen8746]

Hi Ryan I would like to purchase a few T-shirts. What are the shipping costs? I Live in Denmark

[@MinusTheGym]

Hi John, thanks for the support! The t-shirts are all printed by and ship from Teespring. Their shipping rates seem reasonable all around the world, but you can check out this page from their site. The EUR section about halfway down the page should help: answers.teespring.com/article/shipping-costs/

[@andrespantii]

Ik this is an old vid but my upper back hurts, is that part of the exercise or am I not using proper form?

[@MinusTheGym]

It’s normal at first. As you practice you will get used to it and your upper back will develop the strength over time. Nothing comes quickly in calisthenics :)

[@andrespantii]

@@MinusTheGym omg i didn’t expect you to respond to a video this old 😂😂 thank youuuuuu

[@anthonybarison7865]

Thanks for the video. Have you got additional training clues related to the correct way to press on the upper part of the back (or shoulders) such to avoid any unwanted and uncontrolled pressure onto the spine?

[@johnjensen8746]

I´ve been doing this workout for time now. Love it. But I miss number of sets and reps for each exercise. Doing just 10 reps doesn´t seem like a lot. Would it be possible to add that? Love from John Denmark

[@canobenitez]

just set 1 minute and do as much as you can with as much quality as you can

[@aarongarcia4620]

You remind me of Johnny sins

[@afrorevolution6125]

Question, is the hip pushed forward? Or is the hip just stable meaning its just in place? When ever i push the hip forward i feel it in my lower back more.

[@MinusTheGym]

Yes, I push my hips forward and it arches my lower back slightly. Helps with holding the flag

[@afrorevolution6125]

@@MinusTheGym is it suppose to put strain on the lower back or is this a slight hip forward

[@moazali-calisthenics2188]

what's your body fat percentage?

[@MinusTheGym]

Moaz Ali I honestly have no idea...

[@tadeumalheiros5291]

👏👏👏👏👏🤝🙏