Dragon Flag
Holding a bench behind the head, lift the whole body straight and lower it slowly with only the shoulders touching.
How to do it
Setup
On a bench, hands gripping behind the head, body rolled up onto the shoulders.
Steps
- Hold the body one straight line from shoulders to toes.
- Lower the line slowly toward the bench.
- Raise it back without folding at the hips.
Common mistakes
Hips folding: the FLAG is the straight line; fold means negatives first. Resting on the neck: weight rides the SHOULDER BLADES. Dropping fast: every centimeter under control.
Breathing
Exhale lowering, inhale raising.
