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.

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.