How to Learn the Tuck Dragon Flag

The tuck dragon flag is a core hold supported only on your upper back and shoulders, with your knees tucked and your body lifted from a bench or the floor. It teaches the full-body tension the dragon flag requires.

Tuck Dragon Flag technique

• Grip a stall bar firmly behind your head
• Press your shoulders into the floor and keep your upper back stable
• Brace your core and tuck your pelvis slightly
• Lift your hips until your body leaves the floor
• Keep your knees tucked throughout the movement
• Squeeze your glutes and keep your body tight
• Lower yourself slowly with full control
• Keep the pressure on your shoulders, not on your neck

Key progressions

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

1. Tuck Dragon Flag Negative
2. Tuck Dragon Flag Hold
3. Tuck Dragon Flag Extension

The 3-stage training path

In Raw Control the Tuck 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 Tuck Dragon Flag fits

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

More beginner skills

Forearm Stand

Beginner · 1–2 months

Handstand

Beginner · 2–4 months

Tuck Planche

Beginner · 1–3 months

Tuck Front Lever

Beginner · 2–4 months

Tuck Human Flag

Beginner · 2–4 months

Crow Pose

Beginner · 3–5 weeks

Tuck L-Sit

Beginner · 2–4 weeks

Arch Body

Beginner · 1–3 weeks

Hollow Body

Beginner · 2–4 weeks

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