Demo & instructions
Negative Dragon Flag
Also known as: Eccentric Dragon Flag, Dragon Flag Lowering
Instructions
Holding a sturdy anchor behind your head, you raise the whole body onto the shoulders and lower it as one straight line as slowly as you can. Only the lowering is trained here, which is where the strength is built.
- Movement
- Anti-extension
- Type
- Compound
- Level
- Advanced
- Typical range
- 3–8 reps
Setup
- 1Lie on your back with the head near a heavy, fixed object such as a bench leg, post or sturdy sofa and grip it with both hands.
- 2Tuck the legs and roll up so the body rests on the upper back and shoulders, legs pointing at the ceiling.
Execution
- 1Straighten the body into one rigid line from shoulders to toes.
- 2Lower the straight body toward the floor as slowly as possible, keeping the hips from sagging.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
