라이브러리로시작 
끝 
운동 라이브러리
Flag
The dragon flag, an advanced straight-body lowering drill on a bench that demands maximal anti-extension strength from the entire anterior core.
복근맨몸Anti-extension
주동근
복직근
협응근
복사근고관절 굴곡근광배근둔근
장비
맨몸
패턴
Anti-extension
준비 자세
- 01Lie on a flat bench and grip the bench edges or uprights behind your head.
- 02Pull the shoulder blades down and lock the arms into the bench.
- 03Press the upper back firmly into the pad; it is your only pivot point.
- 04Squeeze the glutes and brace the whole trunk before lifting.
수행
- 01Drive the legs and hips up until the body is nearly vertical over the shoulders.
- 02Keep the body rigid in one straight line from shoulders to toes.
- 03Lower the entire body slowly, pivoting only on the upper back.
- 04Stop just above the bench without the hips or back sagging, then raise again.
체크포인트
- -Only the upper back and shoulders contact the bench during the rep.
- -Hips stay locked in line; no pike or arch as the body lowers.
- -The descent is slow and continuous, never a drop.
- -Grip and lats stay tight to anchor the torso.
흔한 실수
- -Piking at the hips to make the lowering easier.
- -Arching the lower back near the bottom of the descent.
- -Dropping fast and using momentum to swing back up.
- -Attempting full reps before owning slow eccentric-only lowers.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 slow reps; quality over volume.
- -Build up with tuck or single-leg flags and eccentric-only lowers.
- -Train it fresh at the start of a session; it degrades quickly under fatigue.