How to Learn the Dragon Flag

The dragon flag is a full-body core hold on a bench: only your upper back and shoulders stay in contact while your straight body is lifted and lowered under control.

Dragon Flag technique

• Grip a stall bar firmly behind your head
• Press your shoulders firmly into the floor
• Brace your core, squeeze your glutes, and tuck your pelvis slightly
• Start from a Vertical Dragon Flag
• Lower your body slowly into the Dragon Flag
• Keep your body in one straight line
• Keep your legs straight with pointed toes
• Avoid letting your hips sag toward the floor

Key progressions

These are the main building blocks you work on before the Dragon Flag feels solid:

1. Dragon Flag Reps
2. Dragon Flag Straddle Hold
3. Dragon Flag Extension

The 3-stage training path

In Raw Control the Dragon Flag is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:

Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.

Where the Dragon Flag fits

Each skill line runs through all three levels. This is the path for the Dragon Flag:

More expert skills

HSPU on Bosu

Expert · 12–18 months

OHS on Bosu Straddle

Expert · 18–26 months

Planche

Expert · 16–36 months

Front Lever

Expert · 11–24 months

Human Flag

Expert · 8–12 months

V-Sit

Expert · 12–18 months

Muscle Up

Expert · 3–8 months

Back Lever

Expert · 7–12 months

90° HSPU

Expert · 18–24 months

General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.