Dragon Flag Negative

Advanced core Bench

Eccentric dragon flag — start in the inverted position and lower the body as slowly as possible. Builds the strength needed for full dragon flags.

Easier Variations

Next Step

Coaching Cues

Start in full dragon flag position — body inverted

Lower slowly with full body control — aim for 5+ seconds

Only upper back contacts the surface

No sagging hips — maintain rigid body throughout the descent