Dragon Flag
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.
45s Hollow Body Hold + 15 Hanging Leg Raises
3 sets × 8 strict straight-body reps with 3s eccentric
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
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).
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.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
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 Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Regress to Single-Leg or Straddle Dragon Flags while maintaining 180° hip extension.
Prerequisite Exercises
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