Dragon Flag (full)

Model/trainer Terrance Murphy doing a full dragon flag. In order to do the full flag, start with the negative portion as shown on his dragon flag tutorial. Terrance is 53 years old, with no gymnastic experience, and is doing this in order to show that anyone can push themselves past what they thought were their limits. Visit his webpages at www.havemodelsbody.com or www.terrancemurphy.com

Category:

Howto & Style

Tags:

• dragon
• flag
• exercise
• fitness
• core
• workout

[pinkhey]

What is this for? abs?

[tmurfsurf]

It's great for your abs, as well as the rest of your core. You'll also feel it in your upper back, arms, and shoulders. Adding a twist really overloads the obliques!

[tmurfsurf]

It really is! I learned how to do it by reading about it in Muscle Fitness a few years back- It made me wish I had some gymnastics when I was younger....!

[CATAFO]

yeah thats not a full flag

your torso/hips have to remain in a straight line the entire movement and he caves at the top of every rep.

[tmurfsurf]

lets see yours when you turn 52

[eric71]

gettin old...

[tmurfsurf]

Yes... we all are, including you! But I'm not going to act it! My dad turns 100 this year- a great goal for anyone to achieve, and he's still smart and spry! Good luck to you..

[fullmetal610]

lol bruce lee made this training mehtod

[MuayThaiViking]

doing full dragonflags is more hardcore than 130kg benchpresses imo. im just getting starting with dragonflags. i used to think hanging leg raises were hard, these are just insane :O

[TheMrwouldyourather]

@fullmetal610 At first I thought you were joking, but he actually did!

[82Bdog]

Great form!

[Soldier0Cross]

So, this is a prime exercise if i wanna train for Human Flagpole right?

[johnm543]

@Jamestown0101 Since this post is about a year old you probably have already reached you goal. What I have been doing is going up and then doing negatives letting my legs drop as slowly as possible until I can hold it any longer. Its a good way to build up to the raising motion of the exercise. One thing is for sure it's one hell of a workout for the abs!

[Urrzah]

@fullmetal610 Bruce Lee didn't invent it. The original name of the excercise is body lever, which Bruce incorporated into his workouts and made popular. People started calling them dragon flags because the word was recurring in Bruce's movie titles. All due respect to Bruce Lee, but also to whoever originally came up with this excercise.

[byakuyakuchiki7]

great form..i was wondering, how do you add the twist?

i can do full dragon flags and tried adding the twist for fun and found myself unable to as one of my shoulders lifted off the ground..

is that supposed to happen?

[Garahan]

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. good luck to the people that try it out

[TriangleMotions]

good for both upper abs and lower or ???

[slizzardman]

Excellent work!