Dumbbell-Counterbalance Dragon Flag Leg Raises - INSANE Ab Training
2,038 views · Published 20 November 2016 · 5:13 · Indexed 6 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2016 · Sports
Now, let me just start by saying right up front, this is one is a horribly awesome abdominal exercise. It combines a variety of different patterns of tension and loading into a single, multi-stage exercise. It requires serious abdominal strength to even perform a single rep. It's definitely not for the faint of heart. This exercise combines a Dragon Flag (a favorite exercise of Bruce Lee where the upper back and head are on the bench while the rest of the body is held straight out and up at an angle) with a leg raise (with your lower back over the end of the bench) with a dumbbell pullover and crunch/foot thrust. If you want to try these (or something like these), I would highly recommend not starting with this version done on the bench...start by doing these on the floor (without the wrapping of the back around the bench). Just do the Pullover, Dragon Flag and Leg Raises. Once you've got the hang of that, try a Step riser...THEN move to the bench only once you're comfortable with the balance. That's honestly a big part of the challenge of this one. You have to have complete control over every phase of the movement. This is seriously one of THE best overall abdominal strengthening exercises I've ever done. It's that good. (you can also use just the dumbbell counterbalancing Dragon Flag part on it's own, if you want to leave out the leg raises) ---------------------------------------------------------------------------- Get 6 more insane exercises for a rock-solid core here... https://www.fitstep.com/best-core-exercises/ -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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