Dragon Flag

[ollobrains1]

IS THIS A SEXUAL POSITION ?

[AtomicFAILMediaTV]

ZORAS DOMAIN!!!!!!

[z3n3]

zorrraaaaaa

[TLoove]

Weak and gay music. You're not extreme at all

[apollolock]

your not supposed to curl over so much :O it becomes quite bad on your spine if you do. try to keep your legs straight up, and it will be harder to stabilize and give you a better exercise :)

[BlueBlazer89]

it would be funny if you pulled that amp (i think) over and that kettlebell landed on your head an koed you

[PatrickMc1nerney]

/watch?v=evdDbUrWn1k

[iSwayzak]

So is this position meant to be hold or is it done in series?

[bongobear43]

@iSwayzak I suppose you can do both.

[WonderUPSB]

sounds like zelda music?

[bongobear43]

@WonderUPSB Yeah, it's the music from Zora's Domain..

[mawkheaf]

very good job

[jenevajones991]

I don't think I could ever do this. Period.

[Georgianish]

What the fuck was that ? ))

[Sahasrara100]

check out my dragon flag

[ravinthelightning1]

What a great workout plain really....my main problem is gaining punching,kicking and swinging speed all together the workouts don't seem to help too much with that...

[GohansRiceBall]

Nice and 2 thumbs up for the Zelda music in the background =]

[bballerforlife1994]

i like how you always use sounds from video games when you make these vids haha

[codak123ful]

That's ver good for hips&lowerobdy. think=-D

Peace Out

[skimboley]

get a life mate..

[douradinho]

hhahaha zelda song

[nuttyskater]

Is that a guitar amplifier?

[bongobear43]

Yeah it's a bass amp. I couldn't find anything else to hold on to haha.

[jmacatx]

@bongobear43 - haha, that's awesome. Just curious - are you training for martial arts, gymnastics, general fitness, or what? Good stuff though, thanks!

[bongobear43]

@jmacatx Thanks for the comment. I think at the time of making this video I was just training for general strength. But I was also doing gymanstics and Muay Thai around the same time. I have been doing Muay Thai for a while now and started adding strength training in a few years after I started. I think it helps a lot because I think sometimes quality strength training can be neglected in combative sports. At least from my observations.

[jmacatx]

@bongobear43 - Dude tell me about it! I practice Chinese internal martial arts and it's even worse in our community. Some people seem to think that because you're doing internal arts it's ok to be fat and out of shape. Wrong! :) From the internal perspective, strength training is coordinated with internal breathing methods and the emphasis is on developing the coordination primarily, and making sure you have MORE energy after a workout than less, so you're still good to fight if you have to.

[bongobear43]

@jmacatx Haha that's an interesting point. And I agree with you. I think that is a very powerful concept - feeling stronger after a workout. I believe conventional wisdom has ingrained in people's minds that you must feel sore, exhausted, and tired after training in order to produce results, which I believe is counter-productive. Like you say, the objective of training should be to have more energy and to enhance performance (at least from a functional perspective).

[steventherunner]

not bad man

[kettleswing]

Bruce lee's favorite ab workout. Good job with the song, Brings back good memories (or bad depending on your game experience) haha!

[MemetronDaBboy]

best games EVER! no exceptions, mAjoras Mask, OCarina of time, no game will ever beat those games

[bongobear43]

Haha yeah, they are awesome games. I liked ocarina of time better than majora's mask though.

[GEMEDINA]

If you do this power stunt as an exercice rutine, your lower back WILL get hurt.

[germskr]

try to keep your legs together.

[Lewis1985]

Zelda Zoras Domain? I know it's a water area. Can't pinpoint it exactly though.

[Lwaterman92]

This loook like a really good exrcise im going av try :)

[fearofmars]

nice man... I need to see if I can do this. I tried doing one with my couch but I just lifted my couch up :\ ...gotta get a heavy sandbag

[showofshow1]

i have to try this mate!

[Phill21994]

that looks taugh , nice.

[SeijiiNakamaru]

So that's what it's called... Such an awesome name. Have you tried a human flag?

[maroth86]

Nice, with a little work you will get there fairly soon 100% I think. A little suggestion.  Tighten up your hips and quads more (along with your abdominal unit) to get your upper and lower body in a straight line.

The hard part is coming up though as you probably know..just continue to push and work at it.

Good job

[csthundercat]

lol zora's domain FTW!

[90102noob]

how do you get rid of fat on the hips.

[bongobear43]

As far as I'm aware spot reduction isn't possible. That's to say, you can't decide specifically which part of your body fat is reduced from.

However, overall fat reduction is possible. Whether hip fat is oxidized first will depend on the person.

I've never really had problems with too much weight so I am not speaking from experience unfortunately. It's sometimes hard to find good info since everyone seems to be trying to sell you something.

I guess it's a matter of trial and error.

[haris000000]

dude do u have to keep ur back arched all the time?and if so doesnt that resullt in back pain?please answer

[bongobear43]

Hey,

No it's not necessary to arch your back. The reason why I am arching my back is so that I can reach the ground sooner haha...

I haven't experienced back pain doing this exercise. That back doesn't do that much work. The abs are the ones working. They have to contract to keep your body rigid..

When you keep your body straight, not arching your back, it makes the exercise more difficult.

[haris000000]

dude i tried this exercise yesterday and i couldnt arch my back to save my life, is it my abs are to weak for this exercise or something else pls if u iknow a reason answer

[bongobear43]

Hmmm... It's hard to say without seeing you do it.. But I can suggest one thing. You'll notice in the video that my back doesn't start arching until my legs have gone past vertical. From that point it should be easy to arch your back if you let gravity take over. All you need to do is push your hips forward and clench your butt cheeks and let your legs drop a bit.

It might take a bit of practice before you get it.

Hope this helps...

[Jerails]

bongobear is right, there's no way to do spot reduction. Your best bet is to reduce overall bodyfat. To do that, you should look into high intensity interval training emphasizing cardio.

Keep your body metabolized, cut processed foods, keep hydrated, and hope for the best.

[amAlexander87]

zora's song xD theme of zelda.

Good job

[baldtitties1]

Neato, wouldn't doing it with your legs together give a higher harder workout?

[bongobear43]

Yep, I agree :)

I was struggling to do it with my legs together, that's why I had my legs apart.

[rogermaru]

I was in shock seeing the picture but seeing the video I understood it , I can do tons of these but I am curious as to what your holding onto , I usually hold onto a bench but it would be nice to also do this at home so I would like to know what your holding or any ideas for how to do at home .

[bongobear43]

Good question. I also had trouble finding something solid to hang onto. A bench is ideal I find, because you can grip as hard as you like with no problems.

In the video I am holding onto a bass amp with a bunch of weights on top of it, altogether weighing about 100kgs. It wasn't very solid tho, and I found it hard to grip firmly in that position.

I've seen videos of people using home made benches with handles on them. Maybe you could look them up?

[rogermaru]

Yeah I actually saw one a few seconds after this with a door and btw , your workout home training on the pistols and airborne lunge is awesome , thanks for that one. Keep it up man, watching your progress has been nice .

[barthez4]

Nice job, this one is tough as hell. Keep up the good work.

[kane123369]

good work .

[matthewmovement]

Nice! Try doing it with a hollow back instead of arched though.

[bongobear43]

Yep, I will work on that.

[Jaza120]

Thats amazing! This move is freaking hard. Im training on this too, but Im only able to go down not up. 5/5

[bongobear43]

Thanks man. I find that if you do it on a bench and hold onto it from underneath your head it helps a lot. You can grip harder and tense your body harder too.

I struggled doing it this way because I didn't have much surfaceto hold onto. Spreading the legs makes it easier. But eventually I will do it with my legs together.

[Jaza120]

Thanks for the advice! :D

[patchbarz]

Nice one mate, good job.

[conditioningdaniel]

Nice man, great work.

[bongobear43]

Cheers man!