Tuck Dragon Flag
A bent-knee dragon flag that lowers the trunk from shoulder support on a bench.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti extension
- Modality
- Calisthenics
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie face up on a fixed bench and grip a fixed part behind the head.
- Keep the head and neck relaxed on the bench; support the raised body on the upper back and shoulders.
Do the rep
- Tuck the knees toward the chest and lift the hips above the bench.
- Keep the knees tucked and lower the trunk slowly as one unit without arching the back.
- Raise the tucked body back over the shoulders, then lower the hips onto the bench to finish.
What counts as a rep
One rep lowers the tucked body from shoulder support through a controlled range and raises it back without loading the neck or arching the lower back.
One rep lowers the tucked body from shoulder support through a controlled range and raises it back without loading the neck or arching the lower back.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the knees tucked.
- Stop the descent before the back arches.
Common mistakes
Losing the tuck
What you seeThe legs straighten and the lower back arches during the descent.
FixKeep the knees closer to the chest and reduce the lowering range.
A shorter lever helps preserve control and avoids loading the neck.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the neck or lower back hurts.
- End the set before the grip or lowering control fails.
General educational content, not individual coaching or medical advice.
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