How to Dragon Fly | 10 min Beginner TUTORIAL

what's up calisthenics family it's

michael here and in this video i'm going

to show you

the best calisthenics score exercise the

dragonfly

let's get this video started

[Music]

let's get straight into this exercise

what is the dragonfly well the dragonfly

is one of the best skeleton score

exercises

it works your complete core so that

includes your abdominals your obliques

your lower back but also your serratus

right here

and your legs and this exercise is

really good to get

stronger in your core but also for other

most

used calisthenics skills for example the

front leaf

or other aesthetic exercises so let's

get straight into this exercise for this

exercise you need a low bar

that we have right over there you can

also find this low bar at most

calisthenics parks or you can use your

couch at home

so let's get straight into the first

progression of this exercise

[Applause]

all right so step number one is the duct

dragonfly so that looks like this we're

gonna grab the bar

and shoulder width apart

like next to your ears make sure that

your elbows

are bad and from here

lift your body up right this try to be

as straight as possible

so from here try to open up your hips

and now bend your knees

and bring your knees a little bit

towards your chest

something like this and from here we're

gonna lower down

[Music]

so we first start in an eccentric way of

training

so that also means that we're gonna do

some negatives to get used to this

position

one thing that is very important is that

your lower back

won't touch the ground so we can do

five reps five negatives

[Music]

and that's one

[Music]

go back up and make sure that you hold

the exercise

in a negative position for like five

seconds so five

four three two

one all right so repeat this

for five repetitions of five seconds

and if you can't do that you can move on

to the concentric way of training

so that is the upward way so then we're

gonna lift up

in the exact same position so that looks

like this

straighten out your legs tuck position

and then lower yourself down

and get back up maybe bring your knees

even closer

if you have a hard time with this

exercise

and go down until your glutes almost

touch the floor and go back

up

[Applause]

all right so step two is the one legs

dragonfly

now we're gonna make this exercise a

little bit more advanced

because now we're gonna lengthening our

leg

and that makes the load of the exercise

heavier because we're bringing our

body more forward so and it also looks

more to the full dragonfly

so it looks like this the technique with

this exercise

is even more important because you have

to really focus on

extending your hips forward

so so

straighten out your legs and now one of

the biggest mistakes that we see

very often is that people gonna try to

do the dragonfly

just like this with the hip with the

hips closed

like this and what you see

is that your lower back touches the

floor really fast

but you want to open up your hips

just like this lengthening

your core make your body as long as

possible

and now go down and do

five negatives or five seconds

so that's one then

use the strength of your lats and your

arms to bring yourself

up open up again and

go down for five seconds five four

three two one

so do that for five repetitions

five seconds and if you can do that then

you can move on

to the concentric way of this exercise

exactly the same

but now we're gonna raise back up so it

looks like this

get back in the starter position again

one knee in one leg out and now

go down maybe halfway and go back up

if you can't do that you can do

towards the floor

there's three

[Music]

four last one

fine so after each

set you want to have at least two to

three minutes rest because we're working

on a

strengthening exercise that means that

we want to keep the repetitions low

up to maybe five or six repetitions

and take relatively long rest to

increase our strength

over time so now if you mastered the

second variation the one leg dragonfly

then we can move on to the full

dragonfly

so that will be the very last step step

number three

so let's get into the full dragonfly

with this variation we have to watch our

technique even more

carefully so grab the bar

so we start in the start position again

raise your feet

up now with both legs open up your hips

this this one is also a really good

exercise to get used to this

from this position opening up

and now we're gonna do negatives so

going down

as controlled as possible

until you can't hold it anymore so you

can do this for three to five

repetitions

so we can work in a full range of motion

really focus on compressing the core

that's really important

and also activate your glutes so

open up your hips activate your core

and squeeze your glutes and also

activate your legs

go down so once you can do this

for five repetitions then you can work

onto the concentric

way of this exercise so let's try it

the full dragonfly and we can also split

this

exercise up into two variations the

halfway dragonfly and also the full

dragonfly

so after the negatives you can move on

to the halfway dragonfly

until 45 degrees like this

and get back up

and if you can do this you can do the

full dragonfly

[Music]

almost to the floor

also in this last phase you want to work

with

five repetitions and do like four to

five sets

of five repetitions so guys there was a

real quick tutorial on

the dragonfly how i personally learned

this exercise and also our gym members

right here in the gym

and all our clients online through our

full journey calisthenics plan

if you want to learn more calisthenics

skills check out our program

it also includes lots of other core

exercises which is

the foundation of all your strength

moves

with bodyweight training with

calisthenics but also in fitness

so guys i hope that this video was very

helpful

and that you know exactly how to

progress from a beginner stage to a

like advanced stage uh towards the

dragonfly

so if you're currently working on the

front lever then i would highly

recommend you to also add this exercise

into your routine

because it also works your lats and your

serratus

really really good so guys that's it for

this video i hope this was helpful

please leave a like and also subscribe

for more videos and i'll catch you guys

next week peace out

well i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it will do the same for you i'm gordon

and i've been with calisthenics family

for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you also see in the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

[Music]

[Music]

you