The Dragon Flag Board

I’m into bodyweight strength exercises.

While this probably stems from my martial arts background, it isn’t because I believe there is some magical difference between using free or machine weights versus bodyweight. In fact, I’m going to guess that using a complete set of free weights is “better” than using bodyweight, in terms of workout input and gain output. The problem is, those aren’t the only factors.

My interest in bodyweight strength exercises solidified when I read The Naked Warrior, by Pavel Tsatsouline, a former Soviet Special Forces instructor. While the guy is may be a little nuts, he brings up some good points; gym weights, are great but, as he notes, unless you live a life with the predictability of a house plant, they won’t always be available.

What it all boils down to is a regimen of doing 2 exercises: the pistol squat and the one-armed push-up.

The results have been good, and, while one-armed push-ups can work out your abs quite a lot, I’m ready for the next level: the dragon flag

Click here for a youtube video demonstrating the dragon flag

So, here is what I’ve constructed for myself, a dragon flag board.

Dragon Flag Board

I’ve been meaning to make it for a while, but I just got a little store credit for returning a lid-less trash can to Home Depot, after using the lid to make a shield, completing a costume of King Leonidas from 300.


Return policy abuse, you might suggest, but maybe someone at Home Depot should have thought of this before refusing to sell me just the lid.

Anyway, the board works by laying yourself on your back, with the bulk of the board under your torso and your head between the handles. You can then grasp the handles and it will support leg lifts and dips. And, it slides nicely under Gus Gus and Buster‘s table when I’m not using it.

I figured, with plenty of athletic experience between us, some sort of weight training post was going to come up. I’d like to hear sometime what anyone else does. Maybe Tim could give us a rundown on his hulkening sessions.

3 thoughts on “The Dragon Flag Board

  1. My own exercise regimine consists of biking to and from work when the weather’s above 49F and not raining, and occasionally jogging part way home when it’s colder out. So I don’t have much to contribute to that side of the discussion.

    However, I’m thinking maybe you should’ve kept that other part of the trash can. It could come in handy.

  2. I preferred Monty Python presents Spamalot.

    Also, I was thinking that you could have created a giant Better TP Lantern (or whatever it was called) from the trashcan. Unless it was not a metal trashcan, in which case you could have melted a heap of plastic.

  3. Sorry for the delay. I was at a conference last week, not exercising. Actually, I haven’t done much in the last couple weeks due to unforeseen circumstances.

    The body weight exercises are interesting, but can’t you get most of that from normal situps, pushups, and maybe lunges/squats? I’d say come up with a couple variations on the same themes so you’re doing slightly different things each day – no sense in doing the exact same kind of situp/crunch everyday…

    As far as what I do, I’ve been trying to go to the gym 4 days a week for about 45 mins each day. Two body parts a day (3-4 exercises each) that only get done once a week, for a total of 8 body parts. The fourth day is optional since it is biceps and traps, which are kind of throwaway muscles.

    On top of that, running. I was doing a spring workout about twice a week and a 2-ish mile run two days a week.

    The thing that is most pertinent to this discussion, and something I’m going to start doing more of once I get the hell out of school is plyometrics. I think this is exactly the kind of stuff Brian would like – box jumps, etc. It’s a great workout and needs little or no equipment. Another thing I’ve always thought about is getting some of those giant therapy rubber bands and trying to construct a bit of a workout around those while traveling for extensive amounts of time. However, I’m not traveling, so it hasn’t come up.

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