THIS FOOTAGE IS RECREATED FROM THE ONLY TWO 2 PHOTOGRAPHIC STILLS I WAS ABLE TO FIND OF. Did you know the dragon flag is named after Bruce Lee? He was often called “the Dragon” and performed this movement where his body hung straight like a flag. My name is Gabriel Barcenas, I'm a personal trainer, and I want to show you a wide variety of great workouts.
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We value your privacy. Contact Us If you are outside of the United States, please see our international contact information. Subscribe Subscriber Services Videos Newsletters Advertise With Us Test. Did you know the dragon flag is named after Bruce Lee? The Ultimate Day Bodyweight Training Plan. If you can hit the knee tucks AND control the negative to a stopping point above the bench and with your body in a straight line, you can then move to the full execution. In the tuck dragon flag you have your knees bent and as a result it's easier to hold the form.
How to Do the Dragon Flag (Bruce Lee’s Signature Exercise)
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So the first stage of progression is to lie with your back flat against a bench, your arms behind your head and your hands gripping the edge of the bench. A 5 Step Progression to the Bar Muscle Up. At first your lower back will be round, but aim to straighten the lower back into a nice hollow body position along with your personal progress. Master them first 5x5 solid sets and reps minimum and then see how your dragon flags start to develop. A flat bench happens to be significantly easier which is why you should start with a flat bench. Bent knee dragon flag Bottom position of standard version Top position of standard version. The Proof Is in the Pull-Up: