Dragon Flag

An advanced calisthenics movement where the body is held parallel to the ground using only forearms strength and core tension.

Instructions

1. Grip a pull-up bar with both hands and hang with your body extended.
2. Engage your entire core and hollow your body, maintaining perfect spinal alignment.
3. Raise your body upward by extending at the hips while keeping your body rigid and parallel to the ground.
4. Your body should form a straight line from shoulders to heels throughout the movement.
5. Lower yourself back down with control to the starting hanging position.

Tips

• Master the hollow body hold before attempting this advanced movement.
• Keep your entire body tense throughout, especially your core and glutes.
• Perform the movement slowly and deliberately to maintain control.
• Progress gradually by holding the parallel position for time before adding repetitions.