Eccentryx / Exercise Atlas / core
Dragon flag
Grip bench overhead, body rigid from shoulders to feet, lower and raise.
Muscles
- Primary
- abs
- Supporting
- hip flexors, lats
Mechanics
- Pattern
- anti-extension
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Full-body tension from shoulders to heels — no sagging at the hips.
- Progression
- Single-leg dragon flag once full form is clean.
- Regression
- Hollow body hold — same anti-extension demand, lower absolute load.
Watch for
- Hips breaking first instead of the whole body lowering together
- Losing grip and compensating with the neck
- Partial ROM stopping above parallel
Substitutions
- Ab wheel rollout
- Hollow body hold
- L-sit hold (parallettes or rings)