Form check request: Dragon Flags

[Java Cafe]

So, about a year ago, I got into my head that I want to be able to do dragon flags, Getting to the point where I could do even one, with lousy form, took months. Now, I am at the point where I can do up to four (and, on very good days, five), albeit still not with perfect form.

I have a link to a video recording of my DFs, done yesterday. I did four, the last of which did not get recorded because the camera's battery ran out. It was a little worse than the three that did get recorded. My stats: Body weight 137 lbs. (62.14 kgs.), Height: 5' 7" (170 cms), Age: 58 yrs.

http://youtu.be/ppp5PaUYyR4

I can see some of the weaknesses in form. I asking for a review in case there is something obvious I am overlooking. Most importantly, any pointers to *how* I can make improvements in form will be accepted with deep gratitude.

Thanks,

~ JC ~

 

[Koing]

Forms really good. You hold a near straight line from shoulder to your feet. Point your feet as Mike (old Gynnastics coach) says.

My only critique is you seem to spend too much time at the top of the movement resting. If you cut down on the rest periods you'd probably get a few extra reps.

I'd just keep doing what your doing as your form is solid. Better than 99% of the videos on youtube imo.

Koing

 

[purbeast0]

that is pretty impressive. i'm curious as to what you did to train in order to be able to do those. never tried one before but pretty damn sure i wouldn't even come close.

 

[Java Cafe]

Thank you, Koing. Appreciate the critique and the words of encouragement.

You are right; I spend a lot of time resting at the top. But, I have a problem that I need fixing. I don't know how to (or whether to) breathe during the reps. For my first, rep, I usually do not breathe at all through the down-and-up movement (that is, until I return to the top). For me, the movement begins at the top and the rep ends when I return there. After my first rep, I am usually gasping in air, in spurts, during the movement. So, once I return to the vertical position, I am not only exhausted, but also quite out of breath.

I know that usually one inhales during the negatives and exhales during the effort. But, in a dragon flag, the negatives are tough enough. Should I try to breathe that way?

And, thank you pointing out the the toe-pointing ;-) . . . will try to keep that in mind.

Take care, my friend.

Forms really good. You hold a near straight line from shoulder to your feet. Point your feet as Mike (old Gynnastics coach) says.

My only critique is you seem to spend too much time at the top of the movement resting. If you cut down on the rest periods you'd probably get a few extra reps.

I'd just keep doing what your doing as your form is solid. Better than 99% of the videos on youtube imo.

Koing

 

[Java Cafe]

that is pretty impressive. i'm curious as to what you did to train in order to be able to do those. never tried one before but pretty damn sure i wouldn't even come close.

The first time I saw a dragon flag, I was so captivated by it, I knew I had to to try to learn it. I call it my favorite "vanity" routine.

I am only a self-taught, novice fitness enthusiast. I have had help from many sources, and Koing has been a great source of encouragement and valuable information. But, how you start is by working with negatives, starting with bent-knee negatives (with a bend in the hips too, if needed). That is, you first lift yourself up, and then try to bring your body down, in as controlled a fashion as possible. Repeat.

The sequence of mastery is as follows (with me having spent several weeks, if not months, at each stage):

1. Negatives, with bent hips and bent knee
2. Negatives with bent knee, but no bend in hips
3. Negatives with your body as straight as possible
4. Negatives with a straight body, along with one positive movement (with bent knee and hips)
5. Dragon flags with bent knees only during the positive part
6. The full dragon flag

By the way, this is one of those exercises where the gap what you think is going on with your form and what is actually happening, is usually always huge. So, it's critical to get visual feedback (by recording yourself) once you enter the "straight body" zone in your training.

Koing will likely have more and better suggestions for you. I just told you how I (approximately) progressed.

If you need clarifications, please do not hesitate to ask.

 

[purbeast0]

cool thanks for the info.

i had forgotten about this thread until yesterday and decided to give them a try. since i don't have a bench at home i tried just putting my hands under a shut door and using that to hold me in place.

and holy crap these are tough. i ended up being able to do 3 of them, and i took a video with my phone to see how straight my body is, and when going up, i can't keep my body quite as straight as the videos i saw of other people. like there is a slight bend at my hips. however on the way down i could do it properly. but keeping my legs straight with my torso was challenging to me and i had a slight angle.

i mustered up 3 of them and on the last one my body was shaking like i was in an earthquake as i tried to go down controlled lol. i also feel that being on a flat floor kind of hinders the ability to start off correctly on these. i might try it out at the gym this week on a bench just to see how they feel there.

 

[Koing]

Thank you, Koing. Appreciate the critique and the words of encouragement.

You are right; I spend a lot of time resting at the top. But, I have a problem that I need fixing. I don't know how to (or whether to) breathe during the reps. For my first, rep, I usually do not breathe at all through the down-and-up movement (that is, until I return to the top). For me, the movement begins at the top and the rep ends when I return there. After my first rep, I am usually gasping in air, in spurts, during the movement. So, once I return to the vertical position, I am not only exhausted, but also quite out of breath.

I know that usually one inhales during the negatives and exhales during the effort. But, in a dragon flag, the negatives are tough enough. Should I try to breathe that way?

And, thank you pointing out the the toe-pointing ;-) . . . will try to keep that in mind.

Take care, my friend.

Great form mate.

I just hold my breath before I do the negative and breath out slowly or just hold for the way up. I can't really remember. I probably just hold my breath and at the top I just take in a new breath and repeat. I do't get out of breath as I'm use to holding my breath for squats and when I lift weights off the floor.

Good job purbeast0. It's a great exercise and they are tough when you do them strict but you can build up to it.

I progressed by keeping my body straight and going down as far as I could get back up and slowly increasing the range until I could do them fully to the floor. Just work hard on pushing your hips forwards to maintain a straight line from shoulder to toes. No piking at the hips makes the movement much harder.

Koing