Dragon Flag (THE MOST COMPLETE GUIDE)

The king of Abs exercises: The Dragon Flag!

Popularized by Bruce Lee, the Dragon Flag is a fantastic exercise to work on core strength and stability.

It’s a movement that has great transfer to Calisthenics Skills such as Handstand, and especially Front Lever.

In this video, we will be taking a deep look at this movement, progressions, variations, and methods of progressions to master the Dragon Flag and unlock unreal amounts of Core Strength!

With Love,
The SM Team
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⏰ TIME-STAMPS:

- INTRODUCTION (00:00)
- BENEFITS & APPLICATIONS (00:48)
- TECHNIQUE & EXECUTION (02:07)
- COMMON MISTAKES (06:40)
- VARIATIONS & PROGRESSIONS (07:42)
- PROGRAMMING (10:21)
- Outro (12:43)

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🤸🏽‍♂️ 𝘼𝙘𝙘𝙚𝙨𝙨 𝙖𝙡𝙡 𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙖𝙢𝙨 & 𝙇𝙚𝙘𝙩𝙪𝙧𝙚𝙨 𝙞𝙣 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨, 𝙔𝙤𝙜𝙖, 𝙃𝙖𝙣𝙙-𝘽𝙖𝙡𝙖𝙣𝙘𝙞𝙣𝙜, 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮 & 𝙁𝙡𝙚𝙭𝙞𝙗𝙞𝙡𝙞𝙩𝙮...

📱𝙁𝙤𝙡𝙡𝙤𝙬 𝙤𝙪𝙧 𝘿𝙖𝙮 -𝙩𝙤 -𝘿𝙖𝙮 𝙤𝙣 𝙎𝙤𝙘𝙞𝙖𝙡

👕 𝘾𝙝𝙚𝙘𝙠 𝙎𝙈 𝘼𝙥𝙥𝙖𝙧𝙚𝙡, 𝙔𝙤𝙜𝙖 & 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨 𝙀𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩

🎵 𝙇𝙞𝙨𝙩𝙚𝙣 𝙩𝙤 𝙊𝙪𝙧 𝙈𝙪𝙨𝙞𝙘
(𝘈𝘭𝘭 𝘰𝘶𝘳 𝘮𝘶𝘴𝘪𝘤 𝘪𝘴 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘛𝘩𝘦 𝘚𝘔 𝘈𝘤𝘢𝘥𝘦𝘮𝘺)

📩 𝘾𝙤𝙣𝙩𝙖𝙘𝙩 𝙛𝙤𝙧 𝘽𝙪𝙨𝙞𝙣𝙚𝙨𝙨 𝙄𝙣𝙦𝙪𝙞𝙧𝙞𝙚𝙨

[SaturnoMovement]

HAPPY NEW YEAR Family! 💙🙌🏽 Thank you for so much Love and Support during 2021! Let us know what would you like to see during 2022 😊 We love you!
- The SM Team

[esr]

Damn you don’t see video so full of information like this very often. Thank you! Love everything you guys put out

[sldenn]

Legit— so many amazing things wrapped up in this video! I love the face Gabo makes when he is carrying the bench. Also love the shoutout to FitnessFAQ. Two of my favorites!!

[sldenn]

When you said in the short that this is one of your most information packed videos— you were right! This is an amazing amount of information beautifully presented. Thank you.

[benedektoth]

The quality of your videos is insanely good now, amazing work, thank you guys!😃🔥

[josefroeder]

Incredible first video of the year. So informational and I’m motivated to master this 🙌🏼🙌🏼

[arandomzoomer]

Tried these yesterday and got insane ab soreness. Like even doing pull ups and activities involving normal bracing hurt.

Definitely love this exercise! I used to hate training abs and viewed it as an afterthought but after discovering dragon flags I think I’ve changed my mind

[gabdaste]

Much love to everyone and the wonderful SM team 💙
I will always be so grateful for everything you did to me.

[frankprice]

I thought I was doing good until I seen your straight line. Now I have to work more, which is a great thing.

[rnaD]

A doorway pullup bar (the expanding kind) would work a treat here, I think.

[davidzwigl]

Definitely going to do Dragon Flags in my workout now🙌🏻

[debiduttamohanty]

Nice video... waiting for your next from time 😊

[djkhypzz]

that master piece is pure highly valuable information straight forwarded in just 13 minutes! That is insane

[SanderHeieren]

Great tutorial guys 😍😍 this is much needed information. Thanks✨✨

[emielregiss]

Amazing quality and the way of presenting exercises with all the data.

[Lucas_SM_Gymnasthenics]

I do 8 reps and 8 seconds hold at 45 degrees of full dragon flag right now In my conditioning workouts, and I can say Its a real killer!!! love it, Because I love the challenges,
Edit: My grip is my sofa cause I dont have a better option, but is very similar to a low bar I think, and congrats for the superb quality of this video

[schoolbonddogs]

Gabo, you've made the best dragon flag video on YouTube!!! (I've watched a lot of them.)

[TheCyaf]

I love dragon flag but I struggle to find myself a setup allowing me to learn it ... The vid is saved for the time I solve the problem 💯💪🏾

[rolandhorvath]

I've to do a dragonflag session today! Thanks for the great tips Gabo 💪😀
And I like the spectacular cutting in this new video 👌

[guillermocontreras]

Thanks for the explanation about Dragón Flags variations and mistakes, I am beginning this exercise in my trainning program and is hard, but you can feel how your abs are working