I recently started doing them (mostly negatives yet) and I have a question - how is it better to hold the bench - at the side or behind your head. I seem to really have a problem with that part of the exercise (or maybe its just my form I dunno). Last time i did them I broke the bench cause I was holding it behind my head and it just cracked lol (Im only about 85kilos).
for me it's harder when i arched, it looks like my lower back is going to explode... By the way i started do them today, so maybe i just haven't got the technique.
PD: I'm spanish, sorry if i write like a 2 years old baby xD
Diego, keep your body straight and go down as much as you can, then go back to vertical position using your strength, don't fall down. With time you will be able to increase the range of motion and this way you will reach the bench with your pelvis.
Use 5x5 routine.
Keep going!
PS: My English is like of a 1 year old baby, I'm Bulgarian ;-)
they are easier but build muscle alot quicker because there is more of an eccentric contraction in the abs and not so much isometric which is the opposite with the straight dragon flag
Hey man,i got a question,do you need to be physically strong in arms to do this?Or just lower back and abs? What are the creteria of doing this exercise?
Personally, I think that arched dragon flags are slightly easier (if you have the flexibility) because your legs are less far out and thus less torque must be applied by the abs (physics wise).
But I've never tried an arched back dragon flag so I'm not one to talk.
yeah.. i think to keep it straight is tougher. i guess that is the proper form as in order to keep it straight we need to have stronger lowe back muscles other than core. btw how do I need to start if i couldnt even do one of this? thx.
lower back should not be recruited in a dragon flag at all. there is already massive pressure on the lower back from the weight of your legs. if the lower back contracts, u can really damage your spine.
the core muscles, especially transverse and rectus abdominus need to be recruited to maintain a straight back
(Ran out of characters) Furthermore, I'm sure I've already seen a video of Spidercho performing the body lever so there's no question in my mind that you can already do both.
Hi everyone, I think I may be able to explain the question of form here. The Dragon flag IS performed with an arch in the body. It was first performed to my knowledge by Bruce Lee and he performed it as such.
GianniGivarche was almost definitely referring to the body lever which is the same thing without the arch. The body lever IS harder than the dragon flag as it requires a greater level of core tension. I can explain this further if necessary but if you try it you will find I'm right.
these are super hard. great workout though... still working on mine - i can only get to about a 45 degree angle before losing form :( any tips??? or just keep trying
This is not the proper form. This form can hurt your back. Proper form is to keep your whole body parallel. It is also much harder to do that and it rips the abs a lot more.
WRONG! There's nothing on lower back! Nothing! Have you tried it? AND, when a muscle is in longer position - it works harder. SHOW me your dragon flag!
Stop saying people how to do something, everyone has it own way to do pecific exercises, and this form is better then I've seen on most videos! And about hurting the back, I think that's one of the most crappy comment I've ever seen. You don't get a pain in the back by doing ab exercises if you have a strong lower back. Not even from this one!
My first training in gym was in 2002. Next 3 years I trained hard whole my body. Dragon flag was not my goal but just a part of my training. Last 3 years I do not have training plan and I almost do not train.
Everyone have the potential to do this flags after 6 months of proper training.
"fuck you for being so good" lmao ...... hey spidercho, this is awesome my man, how long have you been training with pavel's philosophy on strength? all the best my man
Impressive!...I hate these, I'm pretty bulky and doing them f***ing kill my elbows. Am I doing something wrong?
DarkWindNinja 10 months ago
@DarkWindNinja :: Try not to open your elbow joint - don't use the triceps so much. Squeeze your shoulders in place and your elbows one to another.
spidercho 10 months ago
nice job, and good choice of music.
Heroeshere 10 months ago
wow that six pack, I admire you, I'll try at my gym
karlgoyle 1 year ago
Reminds me of Michael Jackson's smooth Criminal Lean.
Orangebike666 1 year ago
I recently started doing them (mostly negatives yet) and I have a question - how is it better to hold the bench - at the side or behind your head. I seem to really have a problem with that part of the exercise (or maybe its just my form I dunno). Last time i did them I broke the bench cause I was holding it behind my head and it just cracked lol (Im only about 85kilos).
nazgullbg 1 year ago
i could do those too, If my legs were feathers.
ThePhillip 1 year ago
Pink floyd at the back is just great too =)
samovardw 1 year ago
This is awsome. I can't do one yet... but is it ok if i do negatives 6 times a week with these? i really wanna be able to do ONE lol
clearviewhigh 1 year ago
@clearviewhigh You cad do as much as you can recover from.
spidercho 1 year ago
for me it's harder when i arched, it looks like my lower back is going to explode... By the way i started do them today, so maybe i just haven't got the technique.
PD: I'm spanish, sorry if i write like a 2 years old baby xD
Diego35 1 year ago
Diego, keep your body straight and go down as much as you can, then go back to vertical position using your strength, don't fall down. With time you will be able to increase the range of motion and this way you will reach the bench with your pelvis.
Use 5x5 routine.
Keep going!
PS: My English is like of a 1 year old baby, I'm Bulgarian ;-)
Cheers!
spidercho 1 year ago
@spidercho ko staa bulgari :D
ic3d3monA 4 months ago
Pink Floyd in the background!!!
chuck60610 1 year ago
Holy shit, that's Pink Floyd in the background! :>
megadudie 1 year ago
that's fantastic man! you inspired me! i only managed 3 with ok form. yours is perfect!
mike6pack 1 year ago
@mike6pack Thanx Bro!
spidercho 1 year ago
nice!!!
tiptoetink 1 year ago
Internet ninjas suck, don't listen too them...
blah1752 1 year ago
@blah1752 funny thing is without internet ninjas, there would hardly be ANYONE to listen to....
Gaz111333 1 year ago
@Gaz111333 Somehow I agree with you Gaz...
blah1752 1 year ago
holy shit!
haha =D pink floyd
xXmusicman007Xx 1 year ago
i have tried with arched back and yes it feels easier but it feels like the lower back is going to crack
280az 1 year ago
top marks for pink floyd in the background!
piratejimmeh 2 years ago
agree with your more info arched are easier than without arched
Michael8Christian 2 years ago 4
who can do it - knows it ;-)
spidercho 2 years ago
they are easier but build muscle alot quicker because there is more of an eccentric contraction in the abs and not so much isometric which is the opposite with the straight dragon flag
paddyJKD 2 years ago
Hey man,i got a question,do you need to be physically strong in arms to do this?Or just lower back and abs? What are the creteria of doing this exercise?
Cannibalizer93 2 years ago
Yes, most of the work goes in arms and chest. Lower back has nothing with this.
spidercho 2 years ago
Personally, I think that arched dragon flags are slightly easier (if you have the flexibility) because your legs are less far out and thus less torque must be applied by the abs (physics wise).
But I've never tried an arched back dragon flag so I'm not one to talk.
HungAzn 2 years ago
Yes, you are right, less torque, but prolonged abs, so the abs works almost the same way. Less torque is helping your chest and arms.
spidercho 2 years ago
yeah.. i think to keep it straight is tougher. i guess that is the proper form as in order to keep it straight we need to have stronger lowe back muscles other than core. btw how do I need to start if i couldnt even do one of this? thx.
harris1001 2 years ago
Start with descent repetitions.
spidercho 2 years ago
lower back should not be recruited in a dragon flag at all. there is already massive pressure on the lower back from the weight of your legs. if the lower back contracts, u can really damage your spine.
the core muscles, especially transverse and rectus abdominus need to be recruited to maintain a straight back
paddyJKD 2 years ago
Those looks like they can hurt your lower back in the long run, is it true?
jonathan13piano 2 years ago
No.
spidercho 2 years ago
Ok, then I'll try to learn it, any tips? ;p
jonathan13piano 2 years ago
Keep going! ;-)
spidercho 2 years ago
do u have to keep ur back arched the whole time?
haris000000 2 years ago
Of course not. This arched version is just an easier one.
spidercho 2 years ago
god fucking damn- bulgarians are hard as nails- so many of these guys who do insane athletic feets are bulgarian.
XIPM3 2 years ago 9
i can do over 20 , is there a harder exersice?
LittleBeastM 2 years ago
Use weight between your feet.
spidercho 2 years ago
@LittleBeastM
Try Human Flag or Locust Pose then
jukcoder 2 years ago
i do the locust pose in reps now thank you its an crazy exersice
LittleBeastM 2 years ago
Right!
Also, Lever Dragon Flag wants more chest and arms strength.
spidercho 2 years ago
(Ran out of characters) Furthermore, I'm sure I've already seen a video of Spidercho performing the body lever so there's no question in my mind that you can already do both.
BodyweightDem0n 2 years ago
Hi everyone, I think I may be able to explain the question of form here. The Dragon flag IS performed with an arch in the body. It was first performed to my knowledge by Bruce Lee and he performed it as such.
GianniGivarche was almost definitely referring to the body lever which is the same thing without the arch. The body lever IS harder than the dragon flag as it requires a greater level of core tension. I can explain this further if necessary but if you try it you will find I'm right.
BodyweightDem0n 2 years ago
these are super hard. great workout though... still working on mine - i can only get to about a 45 degree angle before losing form :( any tips??? or just keep trying
lisareneetaija 2 years ago
In the hardest point bend your knees and pelvis and try to go down to the bench with control. Keep going.
spidercho 2 years ago
Good form, nice and slow. I can do them as well, but the form isn't good as yours. I don't have a bench to train on it.
I have some videos on doing 2 finger push ups though. Perhaps you want to take a look? Then check out my channel!
jlvi13 2 years ago
Lie down on the ground and grab something solid behind your head, then do the flag.
spidercho 2 years ago
This is not the proper form. This form can hurt your back. Proper form is to keep your whole body parallel. It is also much harder to do that and it rips the abs a lot more.
GianniGivarche 2 years ago
WRONG! There's nothing on lower back! Nothing! Have you tried it? AND, when a muscle is in longer position - it works harder. SHOW me your dragon flag!
spidercho 2 years ago
yeah hes wrong, spidercho is doing it the right way, and i must add he's doing it even harder cause he goes all the way down to the floor
BernieMed 2 years ago
LOL , they can do it spider they just talk but can't perform!
FlaYzeN 2 years ago
Stop saying people how to do something, everyone has it own way to do pecific exercises, and this form is better then I've seen on most videos! And about hurting the back, I think that's one of the most crappy comment I've ever seen. You don't get a pain in the back by doing ab exercises if you have a strong lower back. Not even from this one!
jlvi13 2 years ago
Its easier that way for me, wierd. Il have to put up a video to see if im doing it right.
luthmhor 2 years ago
I worked out for 4 months could not get lower abs this is the only move i am noticing lower abs very nice this move created By great Bruce lee
FAaRHaAnN 2 years ago
we don't need no education
pjkpopogo 2 years ago
hes got the Bruce Asics..
johnsmdm 3 years ago
Awesome music in the background!
clockworkptr 3 years ago
thats something bruce lee would do
tigno323 3 years ago
you're right, dragon flags in arch position is easier than dragon flags in hollow (straighter) position
OneAngryAsian 3 years ago 2
Yes, straight and the pelvis to touch the bench.
spidercho 3 years ago
beautiful!
craaanster 3 years ago
My first training in gym was in 2002. Next 3 years I trained hard whole my body. Dragon flag was not my goal but just a part of my training. Last 3 years I do not have training plan and I almost do not train.
Everyone have the potential to do this flags after 6 months of proper training.
spidercho 3 years ago
Fuck you for being so good. :P How long have you been training for this? XD
ninjamunkii 3 years ago
"fuck you for being so good" lmao ...... hey spidercho, this is awesome my man, how long have you been training with pavel's philosophy on strength? all the best my man
Davelovesemily 3 years ago
From 2002 to 2006 ~ 3.5 years.
spidercho 3 years ago