Related Skills
Dragon Flag
Expert core Bench
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One of the most demanding bodyweight core exercises. The entire body moves as a rigid plank from the upper back — only the shoulders contact the surface. Requires total anterior chain tension from shoulders to feet. Popularised by Bruce Lee and Rocky IV.
Easier Variations
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Coaching Cues
Grip bench or bar overhead
Raise body in straight line
Only upper back touches surface
Lower with full control — no sagging hips