Dragon Flag Negative

GymDaze demonstration

Watch Dragon Flag Negative

Technique

How to perform Dragon Flag Negative

1. Lie face-up on a stable bench and grip behind your head, or lie on the floor and grip a fixed pole behind your head.
2. Bring your hips and legs toward vertical, keeping the back of your shoulders and upper back supported.
3. Straighten your knees and hold your hips extended so your torso and legs form a rigid line.
4. Lower that line toward the bench or floor under control without letting the hips sag or the lower back arch.
5. Finish the descent by resting your hips on the supporting surface rather than dropping out of the position.
6. Bend your knees to shorten the lever and bring your hips and legs back toward vertical for the next negative.
7. Re-establish the straight position before lowering again; a straight-body upward repetition is not required.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.