The Dragon Flag | Anatomical analysis

Anatomical analysis & Common mistakes

The dragon flag is an advanced bodyweight core exercise.
It’s important that you use proper form while doing the dragon flag. You need to make sure you are fit enough to do the exercise properly in order to avoid injury.

How to do the dragon flag

Get into a proper position by locking your arms in a fixed overhead position.
Lift your legs up into the air with your feet, legs, and torso sturdy and in a straight line. A dragon flag is typically performed lying face-up on a bench or on the ground with your hands grasping a sturdy object behind you for support.

Only your upper back should be on the floor with all your weight on your shoulders and upper back.
Keeping that straight line, slowly lower your body back down until it’s hovering parallel to the ground. Remain controlled in order to avoid arching your back. Then, raise your legs back up and repeat.

Anatomical analysis

The core muscles with an emphasis on the abdominal muscles move and stabilize the spine. The abdominal muscles contract dynamically for spinal flexion, and statically to stabilize the spine.

Note that the movement is performed not only in the spine but also in the shoulder joint. In other words, the shoulder extensors, mainly the Latissimus dorsi, strongly pull the body upward and during the descent, prevent the body from falling down. The hip flexors are active statically to stabilize the legs.

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Видео The Dragon Flag | Anatomical analysis канала Muscle and Motion