Tried this out at the gym and got some strange looks but i think i got at least 1 solid rep... I have to play around with the grip on our benches to rep this out
Funny how I started practicing this exercise after seeing Stallone doing it in in Rocky IV when he's training in Siberia, lol. I don't know about you guys, but I always felt that this exercise gets upper and middle abs much more than lower, which was kind of disappointing to me. An amazing exercise none the less, this one is sure to get people's attention at the gym haha.
Perfect form! I haven't seen all of them on YT but this is the best I've seen...good job! To some of the people asking about their neck, its totally safe, the fulcrum is on the shoulders not the neck
just be careful with how you do it dude. start gradually, and do not throw your entire body into that upward movement or else you'll flip over. Ultimately, this will result in neck injury, death, and worst of all, embarrassment.
@keithallenlaw you go onto your shoulders, not the neck, as you can see, his hands are holding his shoulders down as to prevent hyperflexion at his neck
For those of you asking about the neck pressure, it doesn't put anywhere near as much pressure on your neck as it looks if you are doing them properly. But yeah, it sure can *look* like a neck-breaker!
These are hard, i was so happy when i could do them, still can't get that low, altough, my abs are pretty ripped, im at 7%, i use weights alot. but i notice alot of guys who can do this, this well, usually dont have alot of abs visible. guess its core strength. Now its time to master the ultimate above this, the human flag, god damn, those are fucking impossible.
@spidercho Thanks man, does this exercise hit your obliques at all? I want to train for the human flag and I know im far off. Whats a good way to hit my obliques to work towards that?
@Soldier0Cross I'm pretty sure this works every muscle in your core including obliques. to isolate them you can try doing side-bends, but this workout is far more intense and because of the balance aspect is more likely to activate all of your muscle fibers and therefore will likely build your obliques quicker than side bends. Isolating muscles is usually a waste of time.
this is the hardest ab exercise out there. I do 3 sets of 10
but my first set I BEND my KNEES it is EASIER and it warms up the muscles and it is good for those who can't do actual dragon flag. Good luck to the people that try it out
I am able to do these without too much problem, but they kind of hurt my lower back..Are there certain ' form ' guidelines I should be following in order to prevent this??
I am able to do these without too much problem, but they kind of hurt my lower back..Are there certain ' form ' guidelines I should be following in order to prevent this??
When I'm doing dragon flags am I supposed to pull a lot with my arms? If I do so I can do them, but I can't do them without a slightly strong pull from my arms.
can i ask? how many crunches needed doing this routine? and one more thing does this routine not only produce a perfect abs but physically strengthen ur core too?
@i3nymp Crunches will not help at all. When you work for strength you must do less reps - under 6. Dragon flag works your abs and upper body where the base of your body is during it.
@i3nymp How your abs look outside of workout is dependant on genetics and body fat %. If you have over 10% body fat your abs will probably stop showing. The type of abs you get is entirely Dependant on genetics. They come in many shapes and sizes.
I think the most impressive thing about this video is that you start from lying on the bench, rather than piking up onto your shoulders and starting from there. Tremendous strength.
gotta love this exercise. just sooo damn satisfying. i cant do near to as many as that but ill def get there! very impressive btw. bruce lee would be proud.
oh and just gotta get this out of the way. THERE IS NO SUCH THING AS UPPER AND LOWER ABS PEOPLE. YOU ONLY HAVE ONE RECTUS ABDOMINIS. thats like trying to stretch one end of a rubber band without stretching the other. it just doesnt work. it seems like you have upper and lower abs because you have a higher concentration of body fat lower.
Hey everybody, give this exercise a try! I really think this is one of those exercises that really looks harder than it is. It's by no means easy, but after seeing this video, I tried it out tonight & was able to do 3 sets of 12, even though I hadn't even heard of this exercise until I saw the video. I even had somebody record me on their camera phone so I could make sure I was keeping my body completely straight & not going too fast. Awesome exercise I'm gonna throw into my program. 5 Stars!!!
hey i can squeeze out 3 at this point, and i'm using the bottom of a bed for leverage, since i don't have a bench..
my form's not bad (by that i mean my body is straight), but for some reason i'm getting a burn on my triceps..and i read one of your responses saying it works the biceps, which i don't feel at all..does this mean i should be doing them differently?
but yeah i'm still definitely feelin the lats and the core area
The difference is in the way we hold the base. I pull the bench as in the video and you push against the bed, if I get it right. When elbow joint (tries to) opens - triceps is the muscle to do this - as you do.
it works the whole abdominal area because so much tension is required from the core muscles to maintain a proper, straight body position during the exercise.
The exercise focuses on the lower abs because of the extended range of motion that area of muscle goes through during the horizontal part of the exercise.
This guys techniques is great but i think he could extend a little more through the abs before he brings it back up.
@spidercho i agree with that. The first time i did it i got 3 in and i was sore for 3 days, in the upper back, biceps, and upper abs. It looks like youre experienced, but right now i cant do them 'fast'. i do them verry slow. around 5 seconds to go down, and 5 back up. and @paddyJKD, i dont see how he could extend more without touching the bench. Unless he put his shoulders on the end and made his legs break parallel and extend further towards the ground.
you can probably already do the initial "shoulder stand" on a bench, just keep your body straight and lower it as slowly as possible. If you have trouble, just keep going until whever you fall.
ditto, work out your body fat first and go from there
so if your 240 and 20% that means you would have 48 lbs of body fat - you would need to lose 24 lbs to get down to 10% meaning you would be 216 lbs and 10% (although 205-210 is more realistic after water weight and some muscle loss.
I'd consider 10% at a heavy muscluar weight to be a pretty decent level, but to get stupidly ripped you would probably have to drop lower
Losing half of your fat(weight-wise) doesn't halve your bodyfat%. Your own weight goes down too, so if this person lost 24lbs of fat(not calculating water and muscle loss to make this simple) he would then weigh 216lbs, 24 of which is fat. That's 9% bodyfat. 9%, especially if you have a good amount of muscle which I believe is the case, is already pretty damn lean and ripped.
cool. what are some other videos like this one. im looking for videos where people demonstrate core strenght like this but keep coming up with a million ab exercise videos.
Are you using the bench of a bench press to do that? Do you need a specific type of bench or any type of bench will do? Caus i noticed your hands seem locked into some place which might help you heaps
Very interesting approch! Have you checked your blood fatty-acids if the levels are too high? Id really like to try this dies out but im concerned about coronary and heart problems. 5/5
First, try to find even one page with scientific evidence about The Cholesterol Hypothesis of Heart Disease (Lipid hypothesis). Invest your time, you will fail with that, but you will understand that there is no spoon ;-) Ask your doctor to show you such document and there is no place for "are you crazy, the whole world knows ...".
My job is to help people to correct their nutrition and physical habits. For the last 6 years I helped more then 2000 people in Bulgaria and some others in the world.
Actually lipid hypothesis is considered to have A-class proof according to Cochrane reviews. That is to say: Too much BAD lipids will cause ill effects on your health.
There is how ever no proof that hi fat-intake is causing problems, you just have to eat the right fats. It is also good to keep in mind that exercise helps to keep the body in better shape and help prevent cardiovascular incidents. I have lost some 80 pounds myself by cutting down on carbs, so at least it worked for me.
I agree with you as well. I lost about 6 pounds so far eating low in carbs and high in fats with exercise. ...in about 2.5 weeks... so that is amazing.
For a long period of time - NO. Every human body need exact amount of proteins. The excess of proteins is impossible to store and it turns to carbohydrates (and then to fats). This process is called Gluconeogenesis and if used for a long period it overloads liver and kidneys, lowers pH and leads to many degenerative disease. In other words, High Protein in the plate and High Carb in the veins.
(This is a wide theme with so much bullshit around. I give 1.5h lecture to every new client of mine.)
That's not a dragon flag. It's a body leaver. He's not arching his back. What he's doing is a hell of a lot harder. I'm trying to build up to body leavers myself.
Ah i see. So if your back is flat its a dragon flag then right? Cuz i can do it with one leg bent, but only with a super stiff midsection and flat back.
Plank -> Renegade row -> Dragon flag (first negatives only); Also you need pull-ups to strengthen your back to keep position on the bench during the flag.
i just pay atention to the woman there.
watfernando 1 month ago
Is this your abdominals, deltoids or what??
KokaKolaKan 2 months ago
@KokaKolaKan core.
FistoftheIronDragon 2 months ago
@KokaKolaKan It activates all of your core muscles primarily, but I believe it also works stabilizers in your legs and upper body.
jhalls17 6 days ago
Does this work?
PTR131 4 months ago
Tried this out at the gym and got some strange looks but i think i got at least 1 solid rep... I have to play around with the grip on our benches to rep this out
tim004004 4 months ago
@tim004004 When you get good at it, that look will turn into a look of envy and awe.
jhalls17 6 days ago
Comment removed
tim004004 4 months ago
having tried it i can appreciate how amazing this!
TheMusica999 5 months ago
Those are some sick ass dragonflags.
Good job man
Wrathos 5 months ago
Funny how I started practicing this exercise after seeing Stallone doing it in in Rocky IV when he's training in Siberia, lol. I don't know about you guys, but I always felt that this exercise gets upper and middle abs much more than lower, which was kind of disappointing to me. An amazing exercise none the less, this one is sure to get people's attention at the gym haha.
DanSelli1 6 months ago
This also works lot, doesn't it?
Seuneglacise 7 months ago
C sa le dragon flag !? Impressionnant !!!
AARKANDARK 7 months ago
i have a video i just put up of me doing dragonflags, form check anyone?
thomasbh 7 months ago
Wow, i have never seen such a skinny guy in whole my life :O
oboymannen1337 7 months ago
Thats insane! U r awesome :D
kikko89 7 months ago
Nice form!
Pammi83 7 months ago
i tried to do this one, my back cracked, didn't go very well lol
rafa3lico 7 months ago
Perfect form! I haven't seen all of them on YT but this is the best I've seen...good job! To some of the people asking about their neck, its totally safe, the fulcrum is on the shoulders not the neck
rokmin 8 months ago 13
@rokmin Thanks!
spidercho 7 months ago
My only concern is hyper flexing of the neck. is this actually safe for the neck?
keithallenlaw 8 months ago
@keithallenlaw : yes it is safe
spidercho 8 months ago 3
@spidercho really ? any proof doctor ?
BlueBlazer89 7 months ago
@keithallenlaw
just be careful with how you do it dude. start gradually, and do not throw your entire body into that upward movement or else you'll flip over. Ultimately, this will result in neck injury, death, and worst of all, embarrassment.
DanSelli1 6 months ago
@keithallenlaw all the weight lands on the shoulders, the neck is not involved.
So0h 4 months ago
@keithallenlaw you go onto your shoulders, not the neck, as you can see, his hands are holding his shoulders down as to prevent hyperflexion at his neck
Deelan1990 2 months ago
can you make a instructional video? i am afraid it might hurt my neck
fraggershell 8 months ago
wow, fantastic form you got there bro
emokiller907 10 months ago
For those of you asking about the neck pressure, it doesn't put anywhere near as much pressure on your neck as it looks if you are doing them properly. But yeah, it sure can *look* like a neck-breaker!
solidus667 10 months ago
These are hard, i was so happy when i could do them, still can't get that low, altough, my abs are pretty ripped, im at 7%, i use weights alot. but i notice alot of guys who can do this, this well, usually dont have alot of abs visible. guess its core strength. Now its time to master the ultimate above this, the human flag, god damn, those are fucking impossible.
DukeNukenum 10 months ago
@DukeNukenum Abs become visible due to low body fat, regardless of how big your abs actually are it will depend on how much stomach fat you have.
jhalls17 6 days ago
this looks more like a Rotator Cuff workout than just strictly an Abdominal workout
theRanManCan 11 months ago
@theRanManCan ... you think it looks like he's lifting himself with his shoulder?
FISRONNI 10 months ago
i wanna try that too but i wonder if this can be bad for the neck cause it doesn't really look that healthy ;<
Kasokz 1 year ago
great body strength this guy has, excellent form.
nymrodr 1 year ago
If I do negatives of these (going up first then letting myself go down into em), will I slowly become able to do them properly.
Soldier0Cross 1 year ago 3
@Soldier0Cross Yes, do negatives and in stage 2 do them with weight (10-15 lbs) between your feet. In stage 3 try to go up w/o weight.
spidercho 1 year ago 2
@spidercho Thanks man, does this exercise hit your obliques at all? I want to train for the human flag and I know im far off. Whats a good way to hit my obliques to work towards that?
Soldier0Cross 1 year ago
@Soldier0Cross You can turn your body and do the flags with the one side obliques upwad and then twist to the oder side. This variant rocks!
spidercho 1 year ago
@Soldier0Cross I'm pretty sure this works every muscle in your core including obliques. to isolate them you can try doing side-bends, but this workout is far more intense and because of the balance aspect is more likely to activate all of your muscle fibers and therefore will likely build your obliques quicker than side bends. Isolating muscles is usually a waste of time.
jhalls17 6 days ago
perfect! good job!
rokmin 1 year ago
I've heard these are bad for your neck because of the amount of curvature of the upper spine and the weight placed upon it. Anyone confirm/deny?
EnglishSmoker2 1 year ago
@EnglishSmoker2 u shud not put ur weight on neck .. rest weight on shoulders
hozzy2 1 year ago
Много обичам когато напиша нещо в Youtube търсачката и най-отгоре да ми излезе български клип.
I love it when I search through the videos to see how one of the top videos is Bulgarian.
8lackened 1 year ago
This people is what we call perfect form!
dargon80 1 year ago
great form! keep up the training
300MUSIC 1 year ago
Super, pochvam i az da gi prava.
NVidelov 1 year ago
this is the hardest ab exercise out there. I do 3 sets of 10
but my first set I BEND my KNEES it is EASIER and it warms up the muscles and it is good for those who can't do actual dragon flag. Good luck to the people that try it out
Garahan 1 year ago
I am good Russian soldier. I do dragon flags with 500 gallons of vodka in -50 degree weather every morning.
IamPinhead 1 year ago
If you can do these, try front levers. They'll humble you very fast.
impyshmimpy 1 year ago
Impressive work
BovvaboyAUS 1 year ago
I'ma try this out. Seems really cool. I should get some ROCK SOLID ABS afterwards ... if not, then forget it! LoL
tjstew95 1 year ago
Wow this is the only video I've seen with good form
nice work man.
aznhare 1 year ago
do I need to put my legs almost reaching my head?
Jiwu 1 year ago
i do not feel like tearen my hernia again screw this excercise..lol
aschindler22 1 year ago
This has been flagged as spam show
I am able to do these without too much problem, but they kind of hurt my lower back..Are there certain ' form ' guidelines I should be following in order to prevent this??
bink456 1 year ago
I am able to do these without too much problem, but they kind of hurt my lower back..Are there certain ' form ' guidelines I should be following in order to prevent this??
bink456 1 year ago
@bink456 don't let your pelvis to tilt and keep your lower back flat or even arched out
spidercho 1 year ago
holy shit these look hard
Dakashizzlenizzle 1 year ago
Is there a reverse variation of this? Like laying on your chest and bringing your back and legs up?
redeyesblacksheep 1 year ago
When I'm doing dragon flags am I supposed to pull a lot with my arms? If I do so I can do them, but I can't do them without a slightly strong pull from my arms.
jonathan13piano 1 year ago
I wish I can do this one day. Awesome and well done
ChuckyTheEnforcer 1 year ago
im almost there!
gaan69gaan 1 year ago
can i ask? how many crunches needed doing this routine? and one more thing does this routine not only produce a perfect abs but physically strengthen ur core too?
i3nymp 1 year ago
@i3nymp Crunches will not help at all. When you work for strength you must do less reps - under 6. Dragon flag works your abs and upper body where the base of your body is during it.
spidercho 1 year ago 2
@spidercho
tnx for the info..
i3nymp 1 year ago
@spidercho so then what exercise could one do to become strong enough to do dragon flags?
pogoman379 1 year ago
@pogoman379 Renegade Row, Full Contact twist and of course Dragon Flag negatives
spidercho 1 year ago
@i3nymp How your abs look outside of workout is dependant on genetics and body fat %. If you have over 10% body fat your abs will probably stop showing. The type of abs you get is entirely Dependant on genetics. They come in many shapes and sizes.
Soldier0Cross 1 year ago
ApokaspkoasPOAKSPOKSAKOP
coisa de louco kra! // u're crazy!
nice job!
vyseskies 1 year ago
dude, don't do that. you'll die from the awesomeness
bbbbbb222222 1 year ago 3
that looks great!
DocePares11 1 year ago
I think the most impressive thing about this video is that you start from lying on the bench, rather than piking up onto your shoulders and starting from there. Tremendous strength.
pshieldsy 1 year ago
gotta love this exercise. just sooo damn satisfying. i cant do near to as many as that but ill def get there! very impressive btw. bruce lee would be proud.
oh and just gotta get this out of the way. THERE IS NO SUCH THING AS UPPER AND LOWER ABS PEOPLE. YOU ONLY HAVE ONE RECTUS ABDOMINIS. thats like trying to stretch one end of a rubber band without stretching the other. it just doesnt work. it seems like you have upper and lower abs because you have a higher concentration of body fat lower.
cookiefarrell 1 year ago
what's the word im looking for.....DAYUM
almostnuclearwar 1 year ago
i can do them but not as well as that , how long did it take u to be able to do them that well ?
280az 1 year ago
gahh, I dont even know where to begin. haha
Nikon05 1 year ago
Extremly impressive, i have tried but i have no near the correct strict form as you got. Way to go!
KaareNissen 1 year ago
Just amazing.
Doussbm 1 year ago
Hey everybody, give this exercise a try! I really think this is one of those exercises that really looks harder than it is. It's by no means easy, but after seeing this video, I tried it out tonight & was able to do 3 sets of 12, even though I hadn't even heard of this exercise until I saw the video. I even had somebody record me on their camera phone so I could make sure I was keeping my body completely straight & not going too fast. Awesome exercise I'm gonna throw into my program. 5 Stars!!!
NonAligned08 1 year ago
holy shit
so this is a dragon flag
fuck
steventherunner 1 year ago 5
damn I suck after watching you-LOL
great job though
Qdrum803 1 year ago
your form is excellent, nice job, i can do um but mine are sloppy compared to yours
ivancito7790 1 year ago 33
Thanx! Keep going, if I can - you can too!
spidercho 1 year ago
This has been flagged as spam show
@spidercho i can do them but not that well , how long did it take u to be able to do them that well ?
280az 1 year ago
hey i can squeeze out 3 at this point, and i'm using the bottom of a bed for leverage, since i don't have a bench..
my form's not bad (by that i mean my body is straight), but for some reason i'm getting a burn on my triceps..and i read one of your responses saying it works the biceps, which i don't feel at all..does this mean i should be doing them differently?
but yeah i'm still definitely feelin the lats and the core area
byakuyakuchiki7 1 year ago
The difference is in the way we hold the base. I pull the bench as in the video and you push against the bed, if I get it right. When elbow joint (tries to) opens - triceps is the muscle to do this - as you do.
spidercho 1 year ago
ahh yeah you're right, i don't know why i didn't think of it myself..xD
thanks for the reply, and keep up the great work!
byakuyakuchiki7 1 year ago
dragon flag, great fun abs exercise to impress fatties with in the gym :D
nephildevil 1 year ago 3
amazing ;) i´ll try them too, but for the moment I don´t get deeper than 40°
Alajorn 1 year ago
Hey, does it matter where on the bench your grip is? I've seen some hold on to the side and others hold on to the end (behind the head).
kcswimmin 1 year ago
To the side is the stronger one.
spidercho 1 year ago
um does this work the seratus, well a better question what does it work exacly, must be more upper core right, maybe neck even? by the way ur gr8
spartan1893 1 year ago
abdominals, latisimus, biceps, seratus ...
spidercho 1 year ago
ok cheers
spartan1893 1 year ago
it works the whole abdominal area because so much tension is required from the core muscles to maintain a proper, straight body position during the exercise.
The exercise focuses on the lower abs because of the extended range of motion that area of muscle goes through during the horizontal part of the exercise.
This guys techniques is great but i think he could extend a little more through the abs before he brings it back up.
paddyJKD 1 year ago
Upper body and abs have more tension - low of levers and muscle sourness experience ;-)
spidercho 1 year ago
@spidercho i agree with that. The first time i did it i got 3 in and i was sore for 3 days, in the upper back, biceps, and upper abs. It looks like youre experienced, but right now i cant do them 'fast'. i do them verry slow. around 5 seconds to go down, and 5 back up. and @paddyJKD, i dont see how he could extend more without touching the bench. Unless he put his shoulders on the end and made his legs break parallel and extend further towards the ground.
usatf1290 1 year ago
Most perfect Dragon Flag's I've found on youtube. This guy has it down, body straight as a board the whole time.
806luck003 1 year ago
how in the hell do u pull ur calf while doing this all it requires of that muscle is to stay still
sdsman16 1 year ago
dude i like pulled my calf muscle so badly while doing this. don't just do it. you have to work up to it.
kratos834 1 year ago
how can I work up to this?
mchitti 2 years ago
work up to it? just do it!
Footclanmember 2 years ago
you can probably already do the initial "shoulder stand" on a bench, just keep your body straight and lower it as slowly as possible. If you have trouble, just keep going until whever you fall.
segasaturnsan 2 years ago
become a god.
Several years worth of body weight exercises and the like.
LotusSutra 2 years ago
leg lifts and bicycles.
TheSuperber 2 years ago
work on holds and the best thing to do is do it and find out how fa down u can go without falling then progressively work ur way down
sdsman16 1 year ago
sorry i ment hollow holds
sdsman16 1 year ago
How long would you say it would take for a 240 lb guy to get reasonably ripped.
greenfox2005 2 years ago 2
depends on your body fat not on your weight.
heimaheiner 2 years ago 20
ditto, work out your body fat first and go from there
so if your 240 and 20% that means you would have 48 lbs of body fat - you would need to lose 24 lbs to get down to 10% meaning you would be 216 lbs and 10% (although 205-210 is more realistic after water weight and some muscle loss.
I'd consider 10% at a heavy muscluar weight to be a pretty decent level, but to get stupidly ripped you would probably have to drop lower
Alyion 2 years ago
Losing half of your fat(weight-wise) doesn't halve your bodyfat%. Your own weight goes down too, so if this person lost 24lbs of fat(not calculating water and muscle loss to make this simple) he would then weigh 216lbs, 24 of which is fat. That's 9% bodyfat. 9%, especially if you have a good amount of muscle which I believe is the case, is already pretty damn lean and ripped.
Feint10 2 years ago
cool. what are some other videos like this one. im looking for videos where people demonstrate core strenght like this but keep coming up with a million ab exercise videos.
bartsimpson420 2 years ago
i eat close to 200 mate for the last 2 years
joemufc2 2 years ago
really? did you build up to it or something?
...i gotta stop using youtube to learn this stuff
dom214 2 years ago
so, would a nutritionist be able to tell me how much protein to actually consume?
fijijontsay 2 years ago
Are you using the bench of a bench press to do that? Do you need a specific type of bench or any type of bench will do? Caus i noticed your hands seem locked into some place which might help you heaps
InevitableAzn 2 years ago
You need a regular bench and to grab it firmly.
spidercho 2 years ago
wow, u got good technique... I can do them but I dont do them as straight as u , I need to record myself doing them.
rickalex21 2 years ago
doesnt that hurt ur neck?
j3wc 2 years ago
No, the base is shoulder-scapula area.
spidercho 2 years ago
awesome!!!!
FPSDJ 2 years ago
Dude, did you have any specific diet to get that ripped?
greenfox2005 2 years ago
High-Fat - Low-Carb since 2002.
spidercho 2 years ago
Very interesting approch! Have you checked your blood fatty-acids if the levels are too high? Id really like to try this dies out but im concerned about coronary and heart problems. 5/5
ozolexil 2 years ago
First, try to find even one page with scientific evidence about The Cholesterol Hypothesis of Heart Disease (Lipid hypothesis). Invest your time, you will fail with that, but you will understand that there is no spoon ;-) Ask your doctor to show you such document and there is no place for "are you crazy, the whole world knows ...".
My job is to help people to correct their nutrition and physical habits. For the last 6 years I helped more then 2000 people in Bulgaria and some others in the world.
spidercho 2 years ago
Actually lipid hypothesis is considered to have A-class proof according to Cochrane reviews. That is to say: Too much BAD lipids will cause ill effects on your health.
There is how ever no proof that hi fat-intake is causing problems, you just have to eat the right fats. It is also good to keep in mind that exercise helps to keep the body in better shape and help prevent cardiovascular incidents. I have lost some 80 pounds myself by cutting down on carbs, so at least it worked for me.
TheBiggestBo 2 years ago
@TheBiggestBo
I agree with you as well. I lost about 6 pounds so far eating low in carbs and high in fats with exercise. ...in about 2.5 weeks... so that is amazing.
angelodeathrpr 2 years ago
Does High Protein - Low Carb work?
greenfox2005 2 years ago
For a long period of time - NO. Every human body need exact amount of proteins. The excess of proteins is impossible to store and it turns to carbohydrates (and then to fats). This process is called Gluconeogenesis and if used for a long period it overloads liver and kidneys, lowers pH and leads to many degenerative disease. In other words, High Protein in the plate and High Carb in the veins.
(This is a wide theme with so much bullshit around. I give 1.5h lecture to every new client of mine.)
spidercho 2 years ago
so is sticking to 1g of protein to a pound of bodyweight daily accurate? or a myth?
joemufc2 2 years ago
Accurate.
spidercho 2 years ago
how do you do these did you follow some exercise routine if yes can i have it
joealtair3000 2 years ago
Start at the very top, and do the negative portion of the exercise, good place to start.
sreyes22 2 years ago
nice form and strength. i just did 5 reps with 15-second holds everytime i hit the horizontal position. what a killer for my mid-rib!
zoorado 2 years ago
so will this get me the apollo belt? (aka adonis belt, sex lines, devil horns)
TheLoneWanderer182 2 years ago
sorry but this is possible !!!
i know this to.. but i can make it only 4-5 ×
banyouass 2 years ago
Всъшност се съсредоточаваме в негативната част на движението, нали?
8503140565 2 years ago
Тук вдигането е по-важно, ако го можеш. По принцип и двете посоки на всяко движение може да с еизползват пълноценно.
spidercho 2 years ago
hahahahaha impossible.
puklop 2 years ago
O-M-F-G. That's all I got to say.
pablosabbatini 2 years ago
lol insane,
How much sit ups you recommened to do that??
Scr3wGravity0wnz 2 years ago
Zero. The regular sit-up is useless. Do renegade rows.
spidercho 2 years ago
Superbly executed. Look at the lady in the back and compare lmao
Finale8 2 years ago 3
oh baby...
you're right man
Shamp0ooo 2 years ago
That's not a dragon flag. It's a body leaver. He's not arching his back. What he's doing is a hell of a lot harder. I'm trying to build up to body leavers myself.
ShihafeleniHauwanga 2 years ago 3
Ah i see. So if your back is flat its a dragon flag then right? Cuz i can do it with one leg bent, but only with a super stiff midsection and flat back.
luthmhor 2 years ago
total control
luroh 2 years ago 3
flawless form
megatron3210 2 years ago 3
Damn that probably hurts when I try that :_D
dacloo 2 years ago
Best Dragon Flags in youtube.
zyura 2 years ago 7
Shit that's bruce lee right there...
sop953 2 years ago 3
lol nice
lauantain 2 years ago
Bruce would have been proud
Edgehead1132 2 years ago 7
HOLY MOTHER FUCKING SHIT!!!!!!!!
chris7297 2 years ago 4
holy shit!
heatseek3r 2 years ago
anything i could use around the house that works as a base?
theand123 2 years ago
You can lay on the ground and grab something heavy or solid behind your head. Two 32kg kettlebells for example.
spidercho 2 years ago
I used to do these...no other exercise even comes close to their effectiveness. Props to your form + technique - it's practically perfect.
jlipin3 2 years ago
wtf!.. how do you get to that point..?
any elementary exercises?
rodeo179 2 years ago
Plank -> Renegade row -> Dragon flag (first negatives only); Also you need pull-ups to strengthen your back to keep position on the bench during the flag.
spidercho 2 years ago
thanks :)
rodeo179 2 years ago
Now those are dragon flags!!!!!!
Zanjistic 2 years ago 2
Bruce lee did this shit so much
90102noob 2 years ago
incredible
what types of exercises must you do to do this ?
supasaiyn 2 years ago 3
RIP Bruce Lee
moneyquickeasy 2 years ago 4
in the movie rocky 4 in the training stallone did the same.
carnicero27 2 years ago
Awesome. Love it!
strawberryriddick 2 years ago
wonderful, first time i try it out, i got it ! but just 3 time...
vivi1682 2 years ago
Aowe Geez
ardiaz23 2 years ago
im working out in order to do this madness training
vivi1682 2 years ago
It's the same as trying to get your bench press up.. heavy weight and low reps and just keep adding weight between your feet.
skyebaber 2 years ago
Try doing them with a 10 pound weight tied between your shoes with shoelaces.. it really kills your abs.
skyebaber 2 years ago
Ummmmm i want t do this but i am not sure if i can for i am HUGEEE soo maybe i will try itbut i kno this is a really really difficult exercise
walte011 2 years ago
this is madness...
redtstcl 2 years ago
this is sparta!
1fpm 2 years ago 3
madness?
THIS IS SPARTA!!!
lol
Preytor13 2 years ago 2
Sarta was not so far away from my home ;-)
spidercho 2 years ago
Wow, that's amazing. Awesome strength.
ACherimoya 2 years ago
Holy shi*! Im impressed.
Just tried to do the same movement, but that wasn't so easy...
(I'm not a beginner)
tubeyoube666 2 years ago
The dragon flag is the sickest looking exercise ever.
BernardBluth 2 years ago