Dragon Flag Tutorial

[vantage1887]

I did these for the first time today.

My abs melted and I had a seizure.

[xkcx5]

Dude, I liked this just for the fact that you used a song from Naruto hahaha, but good stuff dude

[lane7330]

this is perfect.i can barely do 7

[Captain11JackSparrow]

@lane7330 soon you can do 25 i assure you mate for a people like you...savvy?

[CPapanikolaou1]

@ironeggskill No problem man. I recommend having six meals a day, all of them small except for dinner and lunch.They should be regular size. Also avoid the crappy kind of bodybuilder diet which is just eat meat like pork and beef. They are terrible for you! Even if you are skinny! You will eventually get bigger in time, just motivation and patience and you will reach your goal!

[ironeggskill]

idk dude i used to do this all the time 3-4 days a week for 5 sets of 5 reps but i never got as ripped as you! wtf i am the only person who can do this at my college gym (fully) and the others who were trying were even more ripped than you (one of the guys is under 21 champ of judo for team GB), so ive started doing this again cus i know it makes your abs rock hard but what else does it do for you?... and why dont i get ripped from doing it! even human flagpole is proving useless! wtf?

[theflyingspirit1]

@ironeggskill If you wanna get ripped then you need to lose fat. If you look on my website there is an article on Tabata which will help you get ripped. Dragonflags will not make you ripped, they will only strengthen your core (which is even more important than being ripped)

[CPapanikolaou1]

@ironeggskill Dude, ab exercises will help to get ripped but it is mostly cardio you need to work on such as, jogging, running, swimming etc. You can do one hundred dragon flags but it wouldn't matter unless your putting the cardio work into it. Also eat fish, vegetables, fruit and wheat mostly.

[ironeggskill]

@CPapanikolaou1 thanks, i just talked to that judo champ yesterday and he said he eats 8 times a day, thats kinnnnda wack but eating fish i understand, for a skinny person who wants to mass gain how many times do you reccoment eating and what portion size (thats important to me)

[Sagerz]

@ironeggskill U need to eat right ;) and sleep enough

[thefirstwhiteknight]

I tried this out for the first time and fucked up my chest somehow. It hurts oh so very bad.

[nated0g43]

you have the best form i have ever seen. other than myself of course :D

[Faceman120]

Question for the uploader: I Do mine on a wooden box with rope handles on either side and I hold on to one of those handles so my hands are behind my head and not on the side. Is this ok? Is it possible to do the Dragon Flag with too much arm support? Or does this position but you in a place where arm support does not affect the core of the body? Thanks in advance

[theflyingspirit1]

@Faceman120 Yeah I know quite a few people that do this exercise with their hands behind their head. It works but I think it just makes it slightly awkward. The important thing is that your form isn't affected. Make sure your arms are not actually on your neck as this would strain the neck. Just follow the rest of the instructions and it should be fine

[CPapanikolaou1]

@theflyingspirit1 I don't understand. Is there meant to be so much work put into the arms or am I just doing it wrong? Thanks in advance

[theflyingspirit1]

@CPapanikolaou1 The arms are not really doing much

[808speed3]

@theflyingspirit1 arm strength is a must. the arms are holding the legs from falling fast. i also noticed that when i started practicing on the bench my hands were getting sore from holding the backboard of the bench. then i went back to this video and noticed you're using GLOVES! lol!!! I tried it with gloves and it helped alot.

[000silversurfer000]

PERSFECT!!

[liljc95]

Is there any way to do this without a bench? Or at least a workout that can be almost as good done without a bench or mat?

[bastimarata1]

dammit this is hard,,,urrgh...

[ZacPloskiFitnessFan]

this looks like it would hurt ur back

[Sambu111]

Why not train till failure?

[fruitcakelion]

@Sambu111 you might hurt your back or neck if you train until failure because all of your weight is on your shoulders and is only supported by your core. If your core gives out then your spine will start to curve instead of being straight. At least thats what I think, I tried the dragonflag once and I wasn't ready and I still am not ready, but my spine was never completely straight.

[johnnieblaze1974]

Thank you for the vid

[TheInvincible1997]

Nice video! great tutorial! it really helped. And nice use of the Naruto music!

[mk9000]

I first saw this in Rocky IV.^_^

[PokerOCD]

Excellent control and technique! best I've seen on youtube yet. I've posted a couple videos myself but I'm nowhere near your level yet. I can't keep the straight line going up and my control is not even close to yours on the way down. Nice job man! Also thank you for adding the intermediate steps like knees bent, hips straight, I will use this for the positives until my form is better.

[SykoShroom]

Congratulations! That was incredible - I've been looking at a bunch of dragon flags on Youtube and I can honestly say that yours were the best. You have amazing control during your descent and your back remains nice and straight! Thanks for the progressions! By the way, how taxing are these on the obliques? I've been looking around for exercises besides the twisting hanging leg raise that will really stress my obliques. Unfortunately, most of them are too easy.

[theflyingspirit1]

@SykoShroom Thanks. Personally I feel the dragon flag is taxing enough on the obliques, but there are also russian barbell twists which give the obliques a very good workout so you could try those as well.

[shadowbraska]

@SykoShroom Windshield Wipers ;)

[SykoShroom]

@shadowbraska Thanks! I just looked these up and they look great. Unfortunately, I broke both of my wrists 2 months ago so I am out of upper body training until March. I will definitely give these a go, though.

[charvinaldo]

beast. 

[antman8947]

i give you props im loving this shit.

[daSlug72]

Just started doing them. Im 6'3 so have a fare over hang but am able to do a few correctly. Mates are impressed to the max.Thanks for the advice.

[MOBSTERDSP]

Nice core workout, this workout gives you hot chicks, trust me

[kikko89]

I love the naruto soundtrack ;)

[narutomaniac100]

101 likes LOL xD

Great video!!! I needa start trying to learn these cuz it looks cool >.<

[bartol82]

great

[maadd100]

yew Naruto! Great work and form

[charlesszz]

doesn't look too hard imo. will try out this exercise tommorow and hopefully succed

[TheHouseOfMahoe]

Dragon flags are great. 3 sets of 10. Flag post and aztec push ups are for super-humans and one armed chin ups can only be performed by the elite. One in one hundred thousand.

[theflyingspirit1]

@TheHouseOfMahoe

The one arm chin willl be my next tutorial.

[fghcdd]

hardcore!!!

[theflyingspirit1]

Thanks for all the comments. Next tutorial coming up in the new year will be a tutorial on how to do a one arm pullup!

[callmedeathstroke]

awesome video,this is alex(callmedeathstroke)

[tonyomagic]

good video, helped alot.... i'm a couple of weeks in now and starting to be able to dragon flag well. i got some weird looks at the gym to start with - but now they're all at it.

[gringosky]

Nice video 

[johnyongck]

great performance

[llAkuTsUll]

GRACIAS GRACIAS GRACIAS GRACIAS !!!!

[theflyingspirit1]

@llAkuTsUll De nada, de nada, de nada, de nada, jaja

[ecoKILL]

@theflyingspirit1 thx a lot dude

[ecoKILL]

Superb form. Will try this exercise

Also what is the soundtrack ? It sounds awfully familiar .

[theflyingspirit1]

@ecoKILL It's called "survival" from the Naruto soundtrack

[strong1235]

Check our "gonzomax1" leg lift and hold isometric to build endurance. Can you beat his time?

[theflyingspirit1]

@intangiblemoment I would say this is enough specific core work. Sometimes I might do L-sits but if I did it would have to be at a seperate time of day.

[rmsolympic1]

Superb tutorial

[theflyingspirit1]

@rmsolympic1 Thanks, all the best.

[inevitablediss]

Great tutorial man, very very clear :)

[theflyingspirit1]

@inevitablediss Glad it helped.