I'm 44 and just started doing this. Develop a lot of core strength. Crunches and reverse crunches. Once you can do about 8-10 sets of 25, start using added weight like a weight vest and ankle weights. Don't make the mistake of doing just leg lifts. They do help the hip flexors, but you need to do true crunches where you curl your trunk in posterior pelvic tilt. My reverse crunches I would do them holding on to the same bar so I developed the arm/lat strength at the same time. 8 sets of 30 reverse crunches (with knees bent) with 8lb ankle weights on each ankle with a slight twist at the top. Make sure to raise your hips above the ground in a controlled fashion, and lower down in the same fashion nice and slow and give a slight twist as well. If I can do it, anyone can (who is also determined). Overall it took me 10months of working out my core. Right now my weight vest holds 28lbs and I can easily do sets of 30 sit-up style crunches with a slight twist up at the top. Oh and if you're overweight, you need to hit the cardio/treadmill. You aint gonna accomplish this with a lot of fat in your midsection and legs. I went down from 36% body fat to 13% body fat. It was an entire journey, but it's so worth it being the only person in the gym doing this, especially at my age! The 20yr olds working out next to me just stare in awe 😁
Thanks. Just found your channel .... Again. Somehow got erased, & I'm super bad with names. Loving the content. Keep it coming. Just built my own gym out of a shipping container, gives me multiple training options. Really looking forward to trying most of your ideas and methods. THANKS AGAIN.
Apart from the legs being tucked out and extended here, is there any difference between this and human pullover? Which one is a better exercise for lats?
Hey Daniel,awesome video as usual. But I have a question- In this new year, I am thinking of starting with calisthenics skills, so in what order should I learn them? Any advise will be highly appreciated. ( btw my current level- 40 pushups, 20 dips,10 pullups, 100 squats and 15 leg raises. height-175cm and weight- 72 kgs)
Great tutorial. I have one question. My upper spine hurts bad of getting squeezed while lowering. Is that normal because I just started this exercise or because I did something wrong. Thank You Very much.
Thank you for this! Tried doing it today and I’m already strong enough to go all the way down, I already have a strong core but I thought it would be much harder for me for some reason I just need to perfect the form and be able to do it for more reps consistently I can definitely see from how hard it was that it’s going to be a great addition to getting that shredded six pack to stay 🙏🙌🏻
Daniel is the kind of guy who buys you a beer when you ask his girl out because he is calm, collected, and recognizes when people make honest mistakes.
Swing and jerk, = momentum. That is seen with so many who think 'faster' is better. The yoga principle, of 'slow', will bring rapid gains, and results. Thanks Daniel.
This has been my favorite ab/core exercise since I was a teenager and saw it in Rocky IV. I stopped for decades, and just started doing them with this kind of progression. Max count is 3x 10 on my Sunday rest day. Working towards my planche push-ups now. I figure at 51, I might be dead before I get there but at least I can do an elbow lever on the bench now (for a whopping 3-5 seconds).
Thank you Daniel. I want to say that for the exercise I used to grab a bench under my neck, and that hurted my cervicals. Holding BEHIND the head as you do it is much better. Good luck to you all.
El Jefe ! I couldn't agree more. Using a bench I had terrible form, little success, and would get terrible pain in my neck from overexerting with poor form. When I tried reaching above my head I had zero pain and was able to perform the exercise better than I thought myself capable.
@@daniloalves1139 yea, I have seen bruce's book once, beleive it or not he lift his shoulder over the floor and stretch his body horizontal. thats real Dragon flag. sometimes i tried that but I dont know how to lift his shoulder.
Great video. I was doing the flag which I found no else could, but now being off for quiet some time, your teaching will help me recover me to do it again. I've laid off for a year ago, but your video inspired me to regain my strength. Oh yes, I will be 74, March 15, 2024 and was doing it efficentially only one year ago and challenged 118 people 16-my age and only 1 could do it once and I was use to doing it 10 times at the age of 72 and found your video to encourage me to GET GOING AGAIN! Thanks for a job well done.
Surprised myself by being able to do 2-3 slow and controlled very close to full ROM reps the first time I tried this yesterday after half an hour of practice. I am convinced that what made me able to do dragon flag without needing progression is that I have focused my training around weighted pull ups for 9 months or so. I never do any ab exercises so it's just pull ups that hits my core in a major way. Tensing up your whole body for weighted pull ups really does work the core. Also the lats are used in the dragon flag as well to a small degree and obviously weighted pull ups train those. For me being able to do dragon flag right away really drove home the point how bloody awesome weighted pull up training is. Going to incorporate the dragon flag now after my leg days. No reason other than that it's a cool movement honestly. Just felt fun to start doing them. Target is 10 slow and controlled reps with full ROM. Fun new goal to work towards.
Fergesslich Yep, he can do the splits. It's the thumbnail for one of his videos as well. Almost ass to the grass type of splits too which is very surprising for someone as big as him.
Hi, everyone. Sorry if this sounds like a stupid question, but how exactly do you raise and lower yourself? Do you... A) keep a stiff straight lower body, while your arms and lats do the raising and lowering (kind of like a lat pulldown where your lower body is the weight) and your upper back "rolls" back and forth across the ground, or B) keep a stiff upper body, i.e your lats and arms are there to just keep a stable base, and your core is doing the lowering and raising while trying to keep your lower body straight, and your upper back doesn't shift at all? Basically, are your arms and lats there just to create a strong, stable base, or are they responsible for the up and down movement as well? Explanations will be greatly appreciated! (I have been trying option B) for a while now, and I have not made much progress.) Thank you!
...Downright confused. Came and checked a video to make sure I was doing the right thing... Apparently I can do this out of the box? Only like once or twice, but, didn't expect that, at all, or to even be close...
Could it be that my front lever stall (please check 1:55 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ngmHzw5OXWo.html ) is due to lack of core strength? I can do up to 20 sec one-legged FL but ZER0 sec proper FL. Can't do dragon flag at all. Will mastering DF help my FL? Thanks!
I watched Bruce Lee's original dragon flag video and... I'll be damned, but Daniel's dragon flags look better than the creator's. On the end of the ROM Bruce swings his hips, looks a lot less well performed that way IMO. You can see however that he has absolute control over the movement, despite it not looking as pretty as a straight dragon flag.
Question. When I attempted the dragon flag in the past. I put a lot of pressure on my upper back, and there was a pop. Needless to say, it sucked. Sucked more when it happened again. Guess my lat strength was bad. Relied on shoulders 😑
I am really enjoying all of you videos but especially the 'talkative' ones cause your style of talking is so kind and intelligent which contrasts strongly with other fitness youtubers! I truly appreciate that your are not part of those 'showmanship-channels'.
