The Dragon Flag with Al Kavadlo

May 4, 2012

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It’s a bank holiday weekend in the UK this weekend so it’s the perfect time to get some training in. I’m currently following Dan John’s Mass Made Simple program and training day four begins tomorrow morning. It’s a great program and I’m excited to see the results in a few weeks time. I’ll share them with you then. If you’re interested, he has a ‘Lite’ version of the program available for free, too.

Today I’d like to post a video and article from Al Kavaldo. Al is somebody I only discovered recently through this work with Dragon Door. He posts some seriously impressive bodyweight videos and I’ve also read his latest book, Raising The Bar which covers bar work such as pull ups, muscle ups and lever training.

Have a look at this video:

In this T-Nation article he discusses the Dragon Flag, an awesome looking move that needs to be seen to be believed. The core strength required to perfect such a feat requires some serious dedication to training and practice. A great piece of weekend motivation I’m sure you’ll agree!

Like many great exercises, performing a proper dragon flag takes practice. You might even need to do some remedial work before you’re ready for it. I recommend you begin by working on straight leg raises while lying on your back. Go slowly and don’t swing your legs or allow your lower back to arch.

When you reach the point where you can do multiple reps without losing form, you’re ready to work on the dragon flag. Start by practicing the negative (lowering) phase of the dragon flag first. Kick up into the vertical position, and then try to lower your body down as slowly as possible.

Once you get confident with negatives, try doing a static hold at the bottom with your body hovering an inch or two over the bench. When you can hold this position for 2-3 seconds, you’re ready to start working on full dragon flags.

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Have a great weekend!

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