This installment of How Did I Get Here is all about the Dragon Flag Hold (aka The Dragon Fly). It takes a tremendous amount of pulling power as well as core and total body strength. But you can’t just DO IT, people. You gotta work your way up to it?
“But how!?!” I can hear you thinking. Start simple! The simpler the better because then you can really focus on dialing in form before moving into the more difficult progressions (of which there are lots and lots).
Here are the beginning steps for those interested:
1.Pull-Ups - Yes, lots of pulling power will help translate to the holding part of the movement. It doesn’t look that difficult, but it’s probably the hardest part. 2.Hollow Body Position 1 - A great movement to teach you how to focus on maintaining activation in your core. 3.Hollow Body Position 2 - The next step up. It adds a new degree of difficulty and this is where a lot of people lose contact between the low back and the ground. If you can’t maintain this contact at all times, please keep working on this one! 4.Hollow Body Position 3 - Add yet another degree of difficulty to this hold by extending your arms overhead. Yes, it’s awful, but yes it’s worth it. 5.Hollow Body Rock - Needless to say, this move rocks. It’s a great challenge in strength and endurance and will teach your how to maintain rigidity in your body, which will come in handy when you’re performing your actual Dragon Flag Hold.
As we always suggest, never dive head first into the final movement. That’s a sure fire way to injure yourself. Instead, toe the workout waters with the other movements to help you find out if this is even something you need to add to your repertoire. If so, great! But if not, well that’s great too. You can just focus on the smaller movements and still reap the benefits of those too.
Interested in other How Did I Get Here? movements? Ask us and we may feature your idea in a future post!
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