One of my favorite calisthenics exercises is the dragon flag. I wouldn’t call it the most advanced move out there, but on the other hand, I never actually see anybody else doing it at the gym. However, it’s very doable, as I wouldn’t say it’s particularly difficult. I just think that many lifters don’t really test themselves on core exercises, just going through some basic crunches and leg raises. There is no doubt that the dragon flag stands out as a true test of core strength and will separate you from the masses if you pull it off.
You may find the dragon flag quite difficult when you first attempt it. At this point, it’s best to try kicking your legs out and maintain a very short hold with the body straightened out. It really doesn’t take very long at all to build the strength necessary for the dragon flag. Of course, bodyweight will be a factor, as it will be more difficult to hold a heavier body.
Once you can confidently pull off the dragon flag, do you really want to keep it there? Or do you want to progress further as you would on other exercises? When it comes to difficult calisthenics moves, there is always a way to go beyond their basic execution.
How Do You Advance Beyond The Basic Dragon Flag?
You may find that you want a new challenge when it comes to the dragon flag, especially when you work your time holding one for as long as possible. A big part of resistance training is progressive overload, and that goes for calisthenics-style core moves like the dragon flag.
So what are some things you can do to advance beyond the basic dragon flag, especially when you improve your hold time? I have found there are a decent number of ways to constantly challenge yourself.
Longer Holds
The simplest and most obvious way to advance on the dragon flag is to hold for longer times. Maybe you can only hold for a few seconds after kicking out into a dragon flag position. Strive to add a second or two next time, then the time after that, and so on. Before you know it, you may find yourself doing 20 to 30-second holds. Eventually, this will add up to very long holds – maybe a minute or more. Believe me, 60 seconds in a dragon flag hold will test your fortitude unlike anything else.
Dragon Flag Twists and Knee Bends
Another modification you can make to your dragon flag hold is to twist at the hips so the body is turned to one side while maintaining the hold. Once you can keep the hold going, try twisting while staying in a straightened position. You can hold one side for a set time limit before twisting to the other side, or twist back and forth.
I will also get into the dragon flag hold position and bring one knee in at a time, then straighten that leg out as I bring the other knee towards the upper body. It’s almost like running in place while the body is held in a dragon flag. This can be done slowly, taking time to really feel the core as you go, or fast with both legs constantly moving back and forth. Starting with slow reps and finishing with faster ones also works.
One other thing I have tried is to do a kind of figure eight motion while maintaining a straight body hold. The core moves back and forth here, all the while the legs are kept straight with the body off the floor.
Dragon Flag Raises
Dragon flag raises are another logical progression from the classic hold version of the exercise. This has you lying face up on a mat while you are gripping something to anchor yourself and raising the entire body up while keeping straight throughout the movement, though the knees can have a little bend in them. The hard part is starting from the bottom, and this will require you to brace and engage the entire core to get started upward. Raise as high as possible, which can be almost straight up and down once you master it. Of course, go as high up as you feel comfortable with, then lower in a slow, controlled manner.
At first, you may only get one rep, rest a bit, then try another rep. As you get better, continuous reps can be done by lowering to a little above the floor, then raising back up. I like to just barely touch my heels to the floor, or very close to it, before raising back up. This keeps constant tension on my core through the entire set.
One next-level advancement I’ve recently started attempting more often is to grip the anchor with one hand and do a dragon flag for a short hold. I start with one hand gripping the anchor and the other hand gripping the wrist or forearm of the anchor-gripping arm. I’ll then hold a dragon flag and try letting go of the assisting grip, so I’m truly gripping with one hand. This is very difficult, and I can only hold this position for a few seconds.
Feet on the Floor Bench Dragon Flags
Lying on a bench with the feet on the floor for dragon flag raises is another challenge you can conquer. This is very doable as long as you anchor yourself properly and get the legs over the end of the bench to get the feet on the floor. This version of the dragon flag raise will have you starting with the knees bent as the feet are starting below them. I usually keep a slight knee bend as I raise up. Go up as high as possible before returning to the starting position. Keep the descent nice and controlled until your feet return to the floor before attempting another rep.
A slanted bench normally used for sit-ups or decline exercises can also be used for dragon flag holds and raises. The angle of the bench offers its own challenge. A hold can be had with the body actually being parallel to the floor due to this angle. Raises done on a slanted bench won’t get as high either.
Weighted Dragon Flags
Adding resistance is an advanced dragon flag move that can be done various ways. It’s best not to jump right into adding weight to your dragon flags, as you want to have some level of mastery on the bodyweight versions of the exercise before taking this step.
Ankle Weights
Ankle weights provide the most convenient way to add the desired resistance for dragon flags. A pair of adjustable ankle weights will allow for very light weight to start, as little as one extra pound per leg. As more strength is gained, more weight can be used. As long as you can adjust the weight in your ankle weights, you can go up by one pound at a time. Usually, ankle weights go up to 5 pounds each, at least that’s the case with the ones I’ve seen.
Once you can comfortably use 5-pound ankle weights, you can take it farther be adding even more weight to them. Most ankle weights have velcro straps that can be used to add weights, whether they are very small plate weights or very light hand weights.
Use the velcro straps to loop through 2.5, 5, or even 10-pound plates. Hand weights that weigh 3, 5, or 8 pounds are also easy to use this way. They are small enough for the velcro to get around them and still have enough extra strap left to re-attach to the ankle weight. When I do this, I keep the weight even by having them both on the insides of the ankles. You don’t want them to be uneven.
Medicine Balls
Another way to add resistance to dragon flags is to use medicine balls. Medicine balls will be weighted and have quite a wide range, from low single digits to 30 or more pounds. You can place a light medicine ball between the inner part of your shoes and squeeze them together to keep it in place as you kick out for a dragon flag hold. Squeezing a medicine ball requires more muscles to get involved, as the adductor muscles of the legs have to work to keep it in place.
Weight Plates
The last way to add resistance to dragon flags is to simply place a weight on top of the lower legs. There’s more to this than it sounds like, as there’s the extra challenge of keeping the plate in place without moving around.
If you try this, know that the lower legs really have to stay parallel to the ground to keep the weight from sliding down the body towards your face. I’ve learned this the hard way.
Plates that are larger around lend themselves better to doing this, as they will be easier to balance. This is where you really test your dragon flag strength – potentially using a 45-pound plate to balance on the legs for a short hold. You can practice with a large 10-pound plate if your gym has them and work up to 25 pounds, before attempting 45.
You could also use weighted sandbags that are at many gyms. These usually weigh between 10 and 25 pounds and are soft. They will be safer to use for weighted dragon flags than plate weights, though it will take proper positioning to avoid them falling off your lower legs.
Combine Everything
It’s certainly possible to combine everything to further challenge yourself on the dragon flag. For instance, put the ankle weights on and do dragon flag raises from the floor or a bench. Turn to one side while lying on a mat and try raising up and down. Try it with the ankle weights. There are so many things you can think of to test your core with dragon flags.
Take Your Time to Progress
As with any exercise, the key to getting better on the dragon flag is consistency and slow progression. Don’t try anything that may be overwhelming too soon. Start by adding time to your holds, then learn dragon raises, and get confident there before moving on. When you start adding resistance, start super-light, with as little as 1 or 2-pound ankle weights. The small gains will add up, and potentially you will master the dragon flag.
