Improve Your Backflags By Learning A Dragon Squat 🐉

So imagine.

The climbing session is over, your hands are completely finished, but you still have some gas left in the tank.

This is the perfect moment to work on some off-the-wall skills, to improve your next on-the-wall session.

A great skill to develop is a Dragon Squat.

This bodyweight exercise is a great skill to work on your strength, balance, mobility and overall body awareness.

There is also a great resemblance with a backflag in climbing.
Here we place our free leg behind our support leg to create a counterbalance to avoid a barn door.

Before starting these it's advised to get accustomed to the PISTOL SQUAT before working on this 'Behind The Back Pistol Squat'.

There are many ways to build up towards a full Dragon Squat, but I found these progressions very useful when learning the exercise myself.

Check out the video for the complete breakdown of each progression.

1. Sideways Reach  

2. Crossed Leg Dragon Squat

3. Supported Dragon Squat

4. Shrimp Squat

5. Elevated Dragon Squat

6. Hand-Held Dragon Squat

7. Dragon Squat

8. Dragon Squat Shoulder Touch

Enjoy!

-Thomas