How to Do the Perfect Dragon Flag (Complete Guide)
Master the dragon flag — Bruce Lee's legendary exercise that builds incredible core strength and total body control.
Perfect Dragon Flag Technique
The dragon flag is one of the most challenging core exercises ever created, made famous by Bruce Lee. It requires exceptional core strength, shoulder stability, and total body coordination. ChAIron's AI coaching ensures perfect form development through progressive mastery.
Step-by-Step Form Guide
- Setup Position:Lie on bench, grip behind head with both hands for stability
- Initial Lift:Bring knees to chest, then extend legs straight up toward ceiling
- Flag Position:Lower legs while keeping body perfectly straight from shoulders to toes
- Control Return:Slowly bring legs back to vertical position maintaining rigid body line
Common Mistakes to Avoid
- Attempting full dragon flag before mastering progressions
- Allowing hips to sag or losing straight body line
- Using momentum instead of controlled strength
- Insufficient shoulder stability and grip strength
- Rushing through the movement without proper control
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Body line alignment and core engagement
- Shoulder position and stability assessment
- Range of motion and control evaluation
- Progressive difficulty recommendations
- Strength development tracking over time
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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