Making Dragon Flags more intense

Discussion in 'Strength & Conditioning Discussion' started by Reakt, Oct 12, 2005.

  1. Reakt

    Reakt Green Belt

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    Any ideas? will adding weight to my ankles compromise my lower back?
     
  2. vigilante90210

    vigilante90210 Blue Belt

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    are they easy for you? Can you do 3 sets of 12 with strict form? Dragon flags, if done correctly are pretty intense without any resistance......if your really need more try doing it on a slight incline or with boots on, id be careful with the ankle weights though
     
  3. krellik

    krellik Gimli son of Cisco

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    Yeah man they should be intense as hell as they are. I would be fricking sure that you are doing them by the book hardcore before looking into harder options. Can you do standing ab-wheel roolouts to?
     
  4. Urban

    Urban Savage Mystic

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    Ankle weights.
     
  5. Reakt

    Reakt Green Belt

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    Yeh i can do 3x12 with strict form with shoes on, feet all the way to the bottom, i've been working these at least all year maby longer, there still hard but not hard enough you know. Now i need to take them a step further and do lower reps, i got an ab wheel about a month ago still working on getting standing roll outs tho.

    So you think ankle weights will be safe for the lower back for sure?
     
  6. thecreator

    thecreator Blue Belt

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    If you can do 3x12, then using ankle weights should be fine. If you can start with them higher on your legs, to reduce the torque, and progress to your ankles as you get stronger.
     
  7. vigilante90210

    vigilante90210 Blue Belt

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    try it on slight incline too to mix it up and make it more challenging
     
  8. Duncon76

    Duncon76 Blue Belt

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    Ankle weights can blow your lower back when doing flags. If you want to use ankle weights, strap the weights either below or above your Knee. Instead you can always squeeze a Medicine ball or a Swiss Ball between your legs while your doing the Flags. Remember to stay real tight during the lift.
     
  9. Urban

    Urban Savage Mystic

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    I really don't think that light ankle weights are going to blow out your back. but he's right, holding a medicine ball in-between your legs (or ankles) is another good way to add weight.
     
  10. I don't understand why ankle weights would be more likely to blow out your back than holding a medicine ball between your legs. They're two different forms of resistance, one is further down your legs and so the leverage is greater, but ankle weights would be lighter than a medicine ball so the increased leverage would be negated.
     
  11. Rubberfist

    Rubberfist Banned Banned

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    If you can do 3x12 Dragon Flags, with strict, proper form, then you don't have to worry about ankle weights...the only thing you need to worry about is Kryptonite.
     
  12. Duncon76

    Duncon76 Blue Belt

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    I don't understand why ankle weights would be more likely to blow out your back than holding a medicine ball between your legs. They're two different forms of resistance, one is further down your legs and so the leverage is greater, but ankle weights would be lighter than a medicine ball so the increased leverage would be negated.

    Weights being lighter or heavy does not matter. That extra leverage of the ankle increases much more torque and pressure on the spine. I would have to re visit my Stuart McGill's book "Lower Back Disorder" to find you extra info on the subject. Great book..
     
  13. If you can be bothered, I'd appreciate it, because I really don't see your point

    The weight used, and the leverage, both contribute to how much pressure is put on the body and spine. A heavier weight halfway along a lever could produce more pressure than a lighter weight on the end of the lever. It's a function of weight and leverage. Hence I don't see that a lighter weight on the ankles is more dangerous than a heavier weight on the knees
     
  14. Jackets

    Jackets Brown Belt

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    excuse my dumbassness, I searched on google and couldn't find anything so I'll just ask:

    What are dragon flags?
     

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