Core Advanced
Rank #54 of 100
Dragon Flag
Anchored at the shoulders, the entire rigid body is lowered and raised as one lever — a legendary full-core builder.
- Equipment
- Bench or post
- Focus
- Brace and control
Muscles worked
- Abs
- Lower Back
- Hip Flexors
- Lats
How to do it well
- 1 Keep the body perfectly straight, pivoting at the shoulders.
- 2 Lower under control; never let the hips pike.
- 3 Bend the knees to regress the lever.
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A full hanging raise that brings the toes all the way up to touch the bar — a demanding compound core movement.
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