Dragon Flag Negatives
The dragon flag done as slow negatives only; the way in before the full version.
How to do it
Setup
On the bench, hands behind the head, kick up to the straight-line top.
Steps
- Lower the rigid line as SLOWLY as possible.
- Keep the body straight all the way down.
- Reset to the top and repeat; few reps, all slow.
Common mistakes
Racing the bottom half: that is where the exercise lives; slowest there. Folding at the hips: a shorter straight line beats a long broken one. Chasing reps: three honest negatives beat ten collapses.
Breathing
Steady exhale through the descent.
