How to Do the Perfect Dragon Flag (Complete Guide)

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

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

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