# Dragon Flag (Overcoming Gravity Level 6)

> Popularized by Bruce Lee, the Dragon Flag (OG Level 6) is a full-body anti-extension anterior core and latissimus dorsi movement where the athlete pivots strictly on the upper scapulae while lowering and raising a rigid, straight body line from vertical to just above horizontal. It builds the exact trunk-to-hip stiffness required for Front Lever and Back Lever holds.

- Canonical URL: https://enixfit.com/exercises/dragon-flag
- Canonical ID: `dragon_flag`
- Logging Type: `BODYWEIGHT_REPS` (Requires External Weight: false)
- Prerequisite Readiness Gate: 45s Hollow Body Hold + 15 Hanging Leg Raises
- Mastery Standard: 3 sets × 8 strict straight-body reps with 3s eccentric
- Primary Muscles: Rectus Abdominis, External & Internal Obliques, Latissimus Dorsi
- Secondary Muscles: Gluteus Maximus, Hip Flexors, Triceps Long Head

## Step-by-Step Execution
1. **Upper Scapular Anchor**: Lie on a bench or floor gripping a sturdy post behind the head, anchoring weight on the upper shoulders (never the cervical neck).
2. **Rigid Lever Eccentric & Concentric**: Lock hips and knees into a straight line and lower the entire body as a single plank until parallel to the floor, then pull back up.

## Technical Coaching Cues
- Squeeze glutes maximally so the hips never hinge or pike on the way up
- Keep weight on the upper trapezius and scapulae, protecting the cervical spine

## Common Mistakes & Corrections
- **Fault: Piking at the hips and turning the rep into a reverse crunch** → Correction: Regress to Single-Leg or Straddle Dragon Flags while maintaining 180° hip extension.