How To DRAGON FLAG Tutorial (Beginner & Advanced Progressions)

[@FitnessFAQs]

🔥 Become a Calisthenics Pro ➡️ fitnessfaqs.com/programs

[@marvins.7893]

Ive got a huge pressure at the upper back. Is it normal or maybe a wrong execution?

[@pankamilek2807]

@@marvins.7893 Yeah. I have the same problem. After couple of reps this pressure prevents me from continuing... I dont know. Maybe we should stretch more upper back or as you said - the execution is wrong

[@ovysnake5935]

It requires powerful triceps if you do it on a bench or a low bar. Amazing tutorials on your channel 👏 👌 🙌 👍 ❤

[@bisztro]

Just start with lowering yourself. Do not try to come back up for your first try. I hurt my back like hell when trying to come up. Definitely take this slow. Its very demanding on the core, I’m doing gym for 15 years now and still…

[@SaturnoMovement]

Quality has skyrocketed my brother! Content is complete and perfect as usual ✊🏽-Gabo

[@Dylaneilton62]

You're definitely on that level too, you guys are awesome✌️

[@TheVoiTube]

Gabo your content is also super! Thanks for both, Gabo and FitnessFAQ. Answer to question, yes can do but could do more in good form.

[@TTMaster-sp5sj]

My 2 favorite fitness people. I have gotten great results using your guys content. Thx

[@hanjalaadnan7746]

My teacher here

[@wowrada]

Gabo you are just happy that you dont have to do a new dragon flag Routine for your channel ;)

[@alexnuffsaid1]

“Those watching FitnessFAQs are probably pretty strong” Awwww Dan, thank you!

[@jamsolid]

Feels good 🥰

[@dontletmememandie6506]

Lmao

[@desaijayesh]

Brilliantly done. I am 51 and just recently got initiated into Cali. You are a great inspiration and also a brilliant coach. You explain the nuances pretty well and that I believe make a huge difference from aspiring to actually doing. Keep it up.

[@nicotan5277]

good to know that, age is just number, hope you master it fast!

[@emanuel6233]

It's been 2 years now, how's it gone brother?

[@angelpeep4888]

I swear you always post something I was thinking about doing

[@lalalelolulala]

Men I was looking for dragon flag today and I casually found a video of this guay ho was upload 15 min ago

[@TheDjcj619]

Dude i was thinking about the same thing and boom! Dragon flags... crazy

[@hernanrossi790]

That brutal strict form, what a beast

[@giorgioignorato3546]

More skills contents please, you're great Daniel. I made a lot of progresses following your cues and video tutorials. Hope you're fine bro!

[@AliAhmadSPT]

I can do the Dragon Flag with perfect technique! It’s my all time favorite core exercise!

[@alihk2290]

Production Quality❤️🔥

[@jenilsavaliya7480]

This guy saying all those watching fitnessfaqs are strong to do dynamic version... Motivating us here only bro.👍👍

[@cranford69]

I’m new and old to the calisthenics movement. Being over 40 has its limitations. However working through the progressions have helped me tremendously! I appreciate Fitness FAQ’s as well as other gymnastics/calisthenics channels for showing me what is possible!

[@RFrecka]

I have always trained them holding a bench or a pole/pillar/rack but the straight bar is a game-changer. Love the variation, and it highlighted some weaknesses which I'm always excited about. Thanks for the great tutorial!

[@busteronlyfullscreenmode]

Any other lurkers just get called out? #LurkGang

[@GommeHDServerNews]

Have you considert doing a Podcast? I think it would be perfect for sharing your thoughts on all the calisthenices subjects

[@wowrada]

Not calisthetics but in General Fitness / gains I can recommend the jeff nippard podcasts

[@brayanvacosta]

If he ever makes a podcast and he should he should call it FAQCast

[@enzoconstantinoromo364]

He has one now!

[@bios546]

I feel the full lay dragon flag variation done with the back on an elevated platform helps in killing the arch because that position tends to demand some hip flexor contraction especially because its more stretched than in the usual flag. Then, weights can be added to increase the intensity.

[@666Virgil]

Yes I'm 63 and love em usually 3x6 and static holds ,very good for my pole flags .

[@jussitoivanen2667]

Impressive tutorial. Presently making 0 clean Dragons. Training with negatives. Goal is to master this movement. Keep up the good work. 👍

[@666Virgil]

I hold from back of head to do these flags ,there are a few variables to these I love em ..I've been in big gyms from uk 🇬🇧 to western Australia and never saw anyone of any age capable of these I like to show off to be honest I love it at 63 aswell 😀 😄 😍

[@Comenory]

I know it's already been said a million different ways here, but I just want to personally say your videos are so excellent and utterly inspiring. Thank you, Daniel.

[@luisbauer78]

currently working on single leg negatives, in two weeks I am progressing to full eccentrics

[@hansimeier6587]

Happy to do one eccentric in a let's say tolerable execution. But I am somewhat handicapped: in a bone cancer (chondrosarcoma) operation I got a nice prothesis and lost parts of the hip muscles.

[@oldmcriver]

And again the new cameraman/ editor showing off! Love the new video style Daniel! Oh without even having finished watching - ofcourse as always great educational and entertaining video! Cheers mate!

[@rickthebaker9379]

Been doing dragon flags for a year now. Ive got perfect form now and do 3 sets of 5 reps with a hold to failure at the bottom on the last rep. Not bad for 61

[@kietkopelli]

I love the Dragon Flag.

[@TsterT]

First time I've really realized my interest in calisthenics. I remember trying to train for these when I was younger. Thanks for reigniting the interest!

[@carlpiaf4476]

My favourite was (I've not had the right setup to train these for a while) stopping at 45 degrees and moving between 30 - 60 degrees. As soon as you feel the tension begin to release reverse the direction of motion. One of the few partial range of motion exercises that really is a major benefit.

[@mrnaizguy]

For those of you without access to a low bar like in the video, this straight arm variation might also work on rings if you set up the rings at a proper height and position your body far enough away from the anchor point to keep the ring straps on tension during the exercise. I don't know if this really works but it's worth giving a try

[@rubenperezgarcia8137]

I will be far away from my home gym till Saturday, so I won't be able to give it a try. However I am curious if this can work with rings, so please tell me if you manage to do it.

[@Eudamonic]

Has anyone tried this yet??

[@truechojin]

These are awesome. I would super set them with front squats. Talk about a core blasting workout 🤪

[@arishpardiwalla3622]

fun fact: i've been training this exercise since the beginning of my calisthenics journey about 5-6 years ago. The only two time's i've ever achieved a full closed-leg dragon flag have been AFTER training my transverse abdominal through stomach vacuums. whenever I stop the vacuums, I lose the strict flag. And yeah, I can do strict flags now and I always include the vacuum at the end of my routines

[@jakemutiboko5026]

The extension to tuck is my favourite

[@TvikrPritam]

Amazing, can't believe you're giving this away for free. A1👍👍

[@reallyrightpersonafycta4007]

10's of THOUSANDS of views ... 3600+ likes ... 5 down votes ... Says volumes.! You are a great physical MENTOR - *Kind Sir .. THANK YOU SINCERELY!* On doing PERFECT DRAGON FLAGS ... Reserving my WHOLE comment on IF I can or not. TIL SAY 2023ish ha ha. 💘 your stuff. PLEASE never stop.

[@xavierramirez6183]

You have like the perfect body posture ive ever seen and not just that, you are so strong for your body weight. I hope that i can reach your level someday.

[@Nate-dj9nt]

I started to train like Daniel, following his advice. Now my physique is way better than when I lifted. Rings for sure are the best equipment and learning skills like dragon flag impress people. I started to record my progress on KZbin and my friends are impressed with the result, although they are not fully convinced by calisthenics, yet.

[@StraitjacketFitness]

Daniel! You my ninja!

[@aboutthat77]

This is my drill performed towards end of workout dedicated core work: * 2 - 3 sets of slow descending to full dragon flag about 4 - 6 secs down as close to horizontal as possible maintaining form 4 to 6 reps * Rest 90secs * Set 3 when can no longer perform full dragon e.g. I'm on rep 4 with goal of 6 reps I switch to dragon flag twists to failure (usually 4 to 6 twists each side) - this will light up your obliques along with every other muscle * Rest 90secs * Then perform easier core exercises like 10 reps of toes to bar leg raises 1 - 2 sets * For extra fun I'll then go into other leg raise variations sometimes as a super set / drop set? e.g. diagonal toes to bar raises, twists and/or windshield wipers to failure This changes throughout the week e.g. Monday dragon flags, then toes to bar, another day swap toes to bar for windshield wipers To finish some active hangs goal to get 10secs both hands then 5 - 10secs each hand few secs both hands between switching to each hand. Finished off laying on the ground, pouring out sweat, panting and asking myself why I do this. By the way I'm 37 years old started training calisthenics 6 months ago have been doing AthleanX 3.5yrs prior.

[@samcalisthenics78]

I love Dragon Flags for my Front Lever Training 😍💪🏽

[@l33004]

Au top l'émission 🔥 Pour le moment l'excentrique !!

[@mockingbirdnightingale7169]

Dragon flag is one of my favorite skills to train. I'm a woman in my forties and I almost never see women doing this but I really enjoy it. I try to get my legs a little lower every week, even if it's just a couple degrees.

[@brianguy1133]

i can do one thanks to your videos Dan!

[@joyboy5332]

Spot on vid! Tho, wished you had this dragon flag tutorial vid in the front lever skill training. Especially the set up and straight arm, since it definitely applies to the Front Lever.

[@janislen1194]

I don’t wanna be lurkin‘ all the time so here we go - my favourite variation will be the eccentric for some time, because it’s doable (we see about that, but the others are not realistic for now lol). Have a prosperous day, Daniel.

[@sweethoneyvlogs16]

I love to do dragon flag, since i knew it. I am doing dragon flag as my favorite abs workout

[@mynameismonaka]

I got the eccentric in the first few tries from this video; body tension has a HUGE impact, but on the way up i find it impossible, gonna unlock this skill soon.

[@mdstudent2620]

I thought your old dragon flag vid from awhile back was good but you made it even better and the audio is even clearer!

[@dantel.9699]

Thankfully paid my dues with the Dragon Flag. Achieved the full with perfect form through your old tutorial.

[@michael3373]

I am new to calisthenics, but you are the primary Channel of information that I get it from. the dragon flag is some thing I’m gonna have to try at the gym tomorrow, many variations. keep up the good work. thank you for the inspiration and very clear information delivered.

[@michael3373]

I just tried the dragon flag😅 definitely at beginners level👊 can’t wait to reach advanced👍🏼

[@manuelcabrera6375]

I haven't watched fitnessfaq's in a while pal. You really have increased the quality of your videos, well done. As an S&C coach, I know I can always trust your videos as you have the best advice. I am currently doing 3×6 eccentric dragon flags on a bench, which doesn't engage straight arms. In my previous mesocycle I was trying to do 3×4 on a pull up bar and it was too difficult. I really like the option to do it on a straight bar off the ground, ill have to give it a try. Keep up the good work

[@jdaywork2693]

Thanks for offering a beginner's version! And for the list of details to pay attention to while doing them.

[@tiffanybeauregard9235]

Full range of motion dynamic reps are my favorite variation of the Dragon Flag, so far I can do 3x5 with a straddle. I'm definitely gonna try out the straight arm variation!

[@believepray3752]

This exercise is just what i needed ,i have small waist and weak core ,other muscles are well trained

[@philipdostie8156]

Hey Daniel, Thanks for making quality content, that is both educational and encouraging, for years. Diligent in practicing what he preaches. The only thing i want to see change in your videos is to see you smile more. I am not sure if it is your personality or the standard of videos, but a smile is nice. Thanks, A fan

[@germaxes199]

I anchor my hands to a very low bar, at head level, on a slightly tilted wooden bench. It's all I got to work with.

[@ryanmaravilla1338]

Thanks for this video, Daniel. It was helpful to demonstrate the dragon flag while holding onto the bar with straight arms...I’ve never seen that setup before, and I love it... prior to this I’ve always seen the dragon flag setup as lying on a bench and reaching behind your head/neck or hold onto something.

[@marek199510]

I train calisthenics for over 2 years but always aimed just for gaining body mass. It worked but some time ago I understood how important for our overall health and effective training are other aspects like flexibility, endurance and strength. For few months I work mostly on my “core” strength and train skills. I’ve already noticed HUGE improvements (including gains) and learned basic movements (muscle ups, back lever, dragon flag). Now I would like to achieve front lever, and dragon flag on pole ( it looks the coolest in my opinion, but at the same time is most painful :( ). What I want to say guys is that you should never forget about compound training and that in calisthenic saying ‘we are only as strong as our weakest link’ is very true. Tips: start training with gymnastics ring and never underestimate bodyweight rows to master calisthenics. ;) Stay save and strong 💪

[@daberni1120]

Finally i got to know how to get on the next level. I am able to hold the Dragon Flag but i couldn't figure out how to raise my legs upward afterwards. Thank you very much for the advices, I will give them a try in one or two days when my muscles are not so sore anymore.

[@alanmackey9699]

I love that FitnessFAQs videos don't feel like tutorial/fitness purgatory. You get an exercise or skill with great instruction and progressions if you're not quite yet able to perform it. I was just looking for a calisthenics park near me to work on dragon flag. Never would have thought of using my dip station. If you can do a human flag video that'd be awesome. IDK how I would rig up a swedish wall safely.

[@bobbyfranklin5924]

As per usual better informed and ready for my next session! Loving the new videos mate been really nice production quality. Whenever I'm stuck or have a problem or want to check my form this is where I come. Best channel on KZbin

[@joshpalao6466]

The quality is getting better and better.Keep going Dan.👊🏽💪🏽

[@skyborne6393]

I'm trying. The process is fun. The accomplishment feels great

[@mikequijano9800]

1 of my favorite exercises. Great video

[@janwilken2419]

Yes I can do it need good full control rep's thanks to your videos

[@alanfrancadelima6918]

Commenting just to support! Excellent as usual!!

[@sinkingship773]

Excellent infos, thanks for this straight bar variation

[@TenebrosaLeaena]

I recently started practicing the dragon flag and I started from the almost-vertical extensions, I'm currently doing them slightly lower and progressing towards the ground. Gonna add eccentrics with tucked knees soon. All combined with long lever planks in the workout. Aaaaand of course, great video!

[@MZZ25]

High quality, down to earth, articulate. Awesome content! your videos are really helpful for both beginner and advanced people.

[@ayandey6939]

Perfect timing...I've been learning dragon flag for a few days now.

[@PatrickWill]

Never seen anyone do dragon flags with straight arms tbh. Interesting! gotta give this a try

[@leevickers5747]

i can do dragon flags wit hbent arms but not straight arms. This is something i need to work on.

[@averageastolfoenjoyer473]

My favorite core exercise, I love to bench press and superset it from the racked position with a dragon flag.

[@malo-magic-blue]

Good to know: It was Bruce Lee who invented the Dragon Flag. - Great tutorial, just in time. Thanx! :-D

[@ArielBenichou]

Standing ovation for the effort and production (and content!) of this video. Thanks

[@loganwassill7003]

Yes agreed! Amazing quality, so professional in depth, everything we should know is included. Great presentation. Glad to see the channel growth brother!

[@KindaAmazing667]

Favorite dragon flag variations are one arm DFs and DFs on a decline bench. Dragon flags were the first goal I worked towards.

[@ay2workout928]

Yes

[@user-mi1pw4iw9s]

Wow New core video My core strength has developed since I watched your hollow body hold video and listened to what you said Awesome videos Thanks a lot

[@Beats-By-Anthony]

Been doing my Dragon Flags with bented elbows (behind the head) but I gonna switch to straight arms! 💪🏼

[@unnaturalatrophy5377]

I never trained for Dragon Flag. I just trained for front lever and when I tried for the first time I could do 5 full Dragon Flags good form. And it was like 3-4 months ago so don't know where I am at now.

[@BarRookie]

I see a lot of potential here to gain strength for the frontlever! Thanks Daniel! Quality content as usual!

[@glennnolasco2475]

I can do dragon flags 🐲🐉 Love from the Philippines!

[@sameralhamdan7424]

What is the difference between the straight arms variation (like in the video) and the bent arms variation (in which your palms are closer to your head)

[@osamely_varan]

i am wondering same thing.

[@csn2887]

He explains it in the video. Look at other moves like front lever, notice a similarity?

[@osamely_varan]

@@csn2887 ah, yes. i guess i had little problem with his accent :) anyway. i dont have this kind of equipment, so i am staying with my bench :)

[@dragos8839]

This is a much easier and comfortable way to learn the dragonflag and get stronger

[@aaronalquiza9680]

my favourite core exercise (and honestly lats too), posted on my birthday!

[@Vilomah88]

These are one of my favorite workouts that I do every day, great video by the way

[@jggrskate94]

watching your videos is such a motivational boost! One day I will be this strong, for now, hollow body holds and long lever planks for me lol

[@dantepepper]

Love theses video Daniel is really helping me unlock my full potential

[@dudeskinus]

New video guy killing it Dan!

[@jukes4499]

This was one of your best videos yet man! Such a great framework to follow. I've been using your tips to improve core strength since your last dragon flag video, and this one was the cork on the bottle! Can't wait to start training them on my accessory days.

[@kirankv47]

FAQS has helped me a lot. Thank you.

[@AbramFontanilla]

Just started throwing in dragonflag supersets into my weight lifting rest periods TODAY. On the ball, man.

[@gonzalezm244]

Man, I used to be able to do them when I would train abs every day. I tried them the other day and I can’t even get one decent one out anymore. Gotta start training again!

[@efthimioskourtzis157]

The most complete and inspirational videos, thank u Daniel

[@kevinfrench_workout8491]

Excellent video. My favorite variation is full rom. Because the most effective for me

[@littleflor2975]

Thank you very much. Good advice I had not thought of.

[@nicklaskowalski]

Rocking classic Feiyue’s - Greetings from Shanghai 😬

[@kaiphan6335]

I think you have showed us the best variation: straight arm dragon flag. I think it is a great support exercise for the front lever. Personally, I can do a clean bent arm dragon flag, but I don't think I am able to do the straight arm version.

[@tarangnath3492]

No, I can't and I desparately needed this video! Thanks !!!

[@omarreda9187]

so beautiful,detailed ! thanks

[@Dylaneilton62]

One of my fav exercise, thx for the video Daniel !

[@mangadlaoadrianegabrielv.8909]

dont mind me, im just admiring daniels' perfect bod

[@dennis_benjamin]

"1 rep of suffering and strength gaining goodness" I'm in :-D

[@aleixgasulla8763]

This epic cause next week Im gonna begin a new core workout, and Id like to include more dragon flags. Love u Daniel🙌❤️💥