Danny Kavadlo

HYBRID STRENGTH TRAINING IS HERE!

November 30, 2021 By Danny Kavadlo Leave a Comment

Hello I’m Danny Kavadlo. You know me. I have been one of the world’s most visible proponents of bodyweight training for over a decade. I still am. And while I’ll always express the importance of bodyweight exercise, I’ve personally trained in a hybrid style for over thirty years, lifting weights and moving bodyweight side-by-side.

For this reason, over the years, the one question I’ve received more than any other is: “Danny, how do I combine calisthenics and free weights?”

Search no more. The answer is here.

Not only have I practiced hybrid strength training for decades, I’ve spent the last three years putting this book together so I can answer this question for you as completely as possible. Finally… HYBRID STRENGTH TRAINING—How to Get Jacked & Shredded with Calisthenics & Free Weights has arrived!

There are almost endless variations of every exercise in existence. The exercises included in HYBRID STRENGTH TRAINING are the ones I use because they work, not because they’re trendy. In fact, quite the opposite: because they’re timeless.

All beginners need to start with the basics. Advanced practitioners continue with the basics, and add from there. Fundamental bodyweight exercises are the prerequisite. In other words, if you are unable to perform a bodyweight squat, then there is no sense in putting a barbell on your back.

Calisthenics is the greatest baseline, as well as the oldest and nobles form of strength training. It also gives the highest yield from the least gear. By manipulating the body’s leverage, range of motion and/or muscular emphasis, you can work every muscle in the body equipment free (or equipment lite). Furthermore, having less with which to work compels us to get creative with what we do have.

Employing free weights adds to your baseline, and takes you beyond. Although complete 100% isolation of any muscle is impossible, the nature of training with free weights allows us to target individual muscles and/or muscle groups with greater specificity than other modalities, while still employing our own powers of intramuscular communication. Additionally, free weight exercises are often simpler to scale. (You can adjust the load simply by adding or taking away external resistance, as opposed to calisthenics, which would require altering the exercise itself.) Finally, free weights provide the opportunity to lift a greater absolute load than the weight of an individual’s own body.

Ultimately, we gain the most when we fuse calisthenics and weight training, employing the most effectual exercises from both in order to maximize the value of every workout. Whether you overload your muscles by changing your body’s position (as with calisthenics), adding external resistance (as with weight training) or any combination of the two, you will make gains!

Hybrid Strength Training contains the most detailed programming I’ve ever committed to ink in my career. In addition to the three unique programs (Blue Flame, Red Hot & HELLYEAH!), we discuss training templates, recovery, set and rep schemes, training for max load, weighted calisthenics and much more. I want you to take my programs, exercises and guidance and make them your own, for a lifetime of progressive training.

Check out this video for more info and to get fired up!

Here is what the biggest names in strength have to say:

“I’m honored to call Danny my friend. His impact on my field of strength and conditioning continues to expand daily. This book is part of his legacy. Enjoy.”

—Dan John, Master RKC, author, Never Let Go

“Danny finally did it. I’ve been waiting years for someone to take on the behemoth task of writing a book about combining calisthenics and weight training. What better person to step up to the challenge than Danny f*#kin’ Kavadlo? Hybrid Strength Training is the perfect book for any fitness enthusiast, at any level.”

—Mike Fitch, founder & creator, Animal Flow

“I have been asked countless times over the years to recommend the finest source on combining weight training and bodyweight work… but I have always had to just shrug. Coaches and authors who really understand both disciplines at an elite level are few and far between. But the wait is over. FINALLY that book has been written!”

—Paul Wade, author, Convict Conditioning

I want to know what YOU think of HYBRID STRNGTH TRAINING! Let me know in the comments below. KEEP THE DREAM ALIVE!

-DK

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Danny Kavadlo helped pioneer the bodyweight fitness craze with Strength Rules, Diamond-Cut Abs and Get Strong, all of which went to #1 on Amazon. He has been featured in the New York Times, Huffington Post and Men’s Health, and is a contributor to TRAIN magazine and Bodybuilding.com. When he’s not traveling the world as Master Instructor for Dragon Door’s acclaimed PCC Certification, Danny works with personal training clients in New York City and virtual clients everywhere. Danny Kavadlo’s long awaited HYBRID STRENGTH TRAINING is available from Dragon Door Publications.

Lost in Austin: Progressive Calisthenics in the Lone Star State

October 2, 2018 By Danny Kavadlo Leave a Comment

The last time that my brother Al Kavadlo and I rolled into Texas was back in 2015. It was also the last time the Lone Star State had hosted a Progressive Calisthenics Certification. It had been too long…

A lot has happened between then and now. Our latest Dragon Door title (and the only one to provide a definitive 16-week program) GET STRONG went to #1 on the Amazon charts. We also released our “calisthenics encyclopedia” of sorts, Street Workout: A Worldwide Anthology Of Urban Calisthenics. We’ve been busy!

And speaking of “worldwide”, in addition to the many PCC certifications throughout these great States, we’ve also had the privilege of instructing numerous workshops in Europe, Asia and even Australia. Between then and now, the PCC family has gotten even bigger!

In fact, last week in Austin was very much indeed a family affair… literally!

The father/daughter team of Mark Walker and Julia Harris proved their mettle as they re-certified and certified, respectively. They cheered each other on all weekend and ultimately smashed the Century! Also in attendance was calisthenics-couple Joe and Kristy Agan, who celebrated their 17^th wedding anniversary by attending PCC! Happy Anniversary guys—Joe’s first flag (pictured above) is our gift to you!

There were multiple PR’s over the course of this two-day event. It was truly an amazing thing to behold. The calisthenics killers of Capital City popped pistols, pressed push-ups and muscled-up high. There was even a first time stand-to-stand bridge in the group. There is something about the exquisite energy of a motivated and passionate team that cannot be replicated. It must be felt firsthand.

Al Leading Pushups

At the end of the day, what really made this PCC special was the experience: That feeling of being surrounded by like-minded individuals—us “freaks and geeks” of fitness—training, learning and living life together. That’s where the bonds grow; it’s the magic of calisthenics and community.

There are three more Progressive Calisthenics Certifications scheduled for 2018 in three spectacular cities: New York, Amsterdam and Shanghai. I hope to see you there! If Austin is an indicator, then you don’t want to miss these. HELLYEAH!

Austin PCC Workshop 2018

The posse’s getting bigger,

-DK

Career Day

April 24, 2018 By Danny Kavadlo Leave a Comment

Danny Kavadlo presenting at Career Day

It was 7:45am as I walked down the hallways of I.S. 99 in South Brooklyn. I was excited at having been invited to speak to the students about potential careers in fitness. The night before, I asked my son if he was looking forward to hearing me speak. He said, “Well, I’m looking forward to missing class…”

Clever kid. I’ll take it.

I sipped bitter coffee in the teachers’ lounge and stared at my wristwatch. I waited for the 8:00am assembly to begin. It was cold out.

As a Master PCC Instructor for Dragon Door’s acclaimed Progressive Calisthenics Certification, I’ve addressed large groups of people all over the world. I’m no stranger to standing before a room and extolling the virtues of strength and movement. Hell, as one of New York City’s all time leading “big box” fitness managers, I’ve discussed the ins and outs of this often-confusing business to more groups of trainers than almost anyone I know. Before even working as a trainer, I was a professional emcee, working all types of live events, from Spring Break in Cancun to the Kentucky Derby. I love getting in front of a crowd!

But this time I was uncharacteristically nervous. Why?

I suppose that, in many ways, this was the most important group I’ve ever spoken to. After all, these kids are the future. When I speak to adults, they are more set in their ways. They’ve already begun to establish who they are. But these 6^th through 8^th graders are as fresh and pure as the sweet morning dew. I felt that maybe my words carried more weight, simply by the novelty of never have being heard before by this particular young group of ears.

They asked about clients. I talked about relationship building.

They asked about motivation. I spoke of dedication.

They asked about money. I told them about commitment.

We talked about how adults often have a hard time making an effort for things that come naturally to kids, like movement and physical exertion. Health matters no matter what stage of life you’re in.

Then in classic Kavadlo fashion, I decided that talk is cheap—even when it’s me who’s talking. It was time for calisthenics!

I brought a few volunteers onto the stage, as the whole auditorium engaged in some stretching, squats and jumping jacks. The audience then cheered for the impromptu onstage push-up contest. It’s usually best to up the level of involvement.

Danny Kavadlo Career Day push-up contest

Things got serious as I explained why the role of a personal trainer is so important. Due to technological advances, lifestyle changes and a growing aversion to real-life experiences, adults in this country are more sedentary than ever. They need training. Bad. “Personal Trainer” is one of the few careers to have shown continual growth, regardless of the economy or overall employment. I couldn’t have seen that coming when I was in sixth grade.

So how could they possibly know what they want to be at age 11 or 12 or 13? I sure as hell didn’t! “Personal Trainer” wasn’t even a job when I was their age. I was getting fired up!

And then, at our most perfect moment, these words left my lips:

“In this life, you will try many things and have many experiences. You don’t have to decide NOW what you will do forever. It’s a long road and I want you to taste it all. But whatever path you take, show up on time, respect others and give your best effort. Do what you say you’re gonna do when you say you’re gonna do it! You are the future! Can you handle it??? Keep the dream alive!”

And then it was over.

Danny Kavadlo Career Day

The next day, I asked my son how the presentation was. Turns out, he though I did okay after all. He even liked that I made everyone stand up and move. Then he wanted to work out. Hey, like I said, health matters no matter what stage of life you’re in. The kids are alright!

Time Goes By: The Top Ten PCC Blogs of 2017

December 26, 2017 By Danny Kavadlo 8 Comments

Danny Kavadlo New Years Blog

What is time? Are our lives just a series of randomly occurring events? Or perhaps our experiences are inter-connected by some odd, invisible thread. Who knows? Maybe any “timeline” at all is purely a human invention—our best attempt at comprehending the way that affairs unfold.

Or not. I sure as Hell don’t know!

In any case, whether the linear tracking of time corresponds to history, the universe or just how good we’re getting at pull-ups, we use calendars every day. We know exactly how much time has gone by. Sometimes it’s good to look back…

2017 was a huge year for the Progressive Calisthenics Certification: we welcomed new PCC instructors at workshops across the US, as well as in England, China, Poland and Australia. PCC has truly become a global phenomenon and we are thrilled at how big the family is getting!

2017 also saw the release of GET STRONG, the very first Kavadlo title to contain a specific, detailed 16-week program. To anyone who’s ever asked where the best place to get started is, or how far you can go, this book is for you. You asked for it. You got it!

Throughout the years, this blog has become more than just a forum for sharing information. It’s also been been a fantastic way for us to connect and grow as a community. As Master PCC, I am well acquainted with every single word that runs on this blog. Here are my Top Ten PCC posts of 2017:

– Brian Stramel wrote about his unbelievable, Grand Prize-winning metamorphosis when he took on the Get Strong Transformation Challenge.

– With his classic, bold simplicity and years of experience, Master PCC Al Kavadlo gave us these 5 reasons to practice pistol squats.

– PCC Team Leader Matt Schifferle explained the advantages of building muscle using the power of calisthenics.

– Drawing upon the connection between Eastern martial arts and progressive calisthenics, PCC Instructor Ray Shonk recounted his fitness journey.

– PCC Team Leader Grace Kavadlo shared her savvy in both strength and flexibility, giving us these 5 tips for training the V-sit.

– Here’s a stellar blueprint for arranging a group fitness calisthenics class by PCC Team Leader Matt Beecroft.

– PCC Instructor Steve “Grizzly” Opalenik demystified breathing, tension and meditation as they relate to the body and mind.

– In her signature fashion, PCC Team Leader Annie Vo explained how people change over time, the pursuit of knowledge deepens and why YOU need to recertify!

– With this masterful post on “chaos-proofing” your workouts, Senior PCC Adrienne Harvey gifts us with a mother-load of information about muscular tension, efficiency, programming and more.

– I contributed quite a few posts in 2017. You guys seemed to like this one. It’s called Take Hold Of The Flame.

I’m grateful to all of you who follow this blog. Thanks for reading, sharing, commenting and contributing. We appreciate it more than you know. The future is big and bright. We hope to see you at the PCC in 2018. Happy New Year!

Keep The Dream Alive!

-DK

PCC Torrance: Once In A Lifetime

October 17, 2017 By Danny Kavadlo 6 Comments

Danny Kavadlo Torrence PCC

And you may find yourself in another part of the world…

That’s what tends to happen when we instruct Dragon Door’s Progressive Calisthenics Certification, the first and best bodyweight training certification on the planet. In fact, in the nearly five years since its inception, the PCC has taken place in dozens of cities and numerous countries, spanning across four of the seven continents.

I guess you guys really love your pull-ups!

Last week, my brother Al Kavadlo and I, along with PCC Team Leaders Annie Vo and Grace Kavadlo, headed from New York to LA for California’s fifth PCC workshop. To say that it was an amazing experience would be to gravely understate the sentiment. This was one for the record books. But more about that later…

The event took place at Kettlebells South Bay, my personal favorite training facility in all of LA County. This self-proclaimed “unconventional training” center features built-in human flag poles, super-high ceilings and more pull-up bars than you could shake a stick at. But for me, the best part of the weekend by far, was the people in attendance.

The energy that filled the room really had to be experienced in order to be believed. As anyone who’s ever been to a PCC can personally attest to, the combined vivacity that erupts when you get a group of calisthenics fanatics together is inexplicable. It’s no wonder there were so many personal records set! From muscle-ups, to pistol squats, and even a one-arm dragon flag, a multitude of first time feats of strength, balance and skill were achieved!

It warms my heart and feeds my soul to be part of the chemistry. But to be clear, I was only a piece of the equation. Everybody played their role in the magic. It was truly a shared experience.

We celebrate the successes of the person next to us. In encouraging them to do better, we also bring out the best in ourselves. That’s really one of the most spectacular parts of the calisthenics community. When you take your neighbor by the hand, you both bring out the best in each other.

And you my ask yourself, has there ever been a PCC where everyone in attendance passed the infamous Century?

Yes. Once in a lifetime there was. And this was it. I told you this was one for the record books!

That’s right; every single man and woman in attendance performed 100 proper reps—40 stellar squats, 30 perfect push-ups (or knee push-ups), 20 hanging knee raises and 10 powerful pull-ups (or Aussie pull-ups). Never before had this happened in nearly fifty certifications around the globe.

Will it ever happen again? I couldn’t say. But you can. That’s right—I hope to see you, dear reader, at a PCC down the road. We’ll see if lightning strikes twice.

Big congratulations to all the newly certified PCC Instructors. You’ve raised the bar for us all and I thank you.

The posse’s getting bigger!

-DK

Photography: Riley Christian

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Danny Kavadlo is one of the world’s leading authorities on calisthenics, nutrition and personal training. He is the author of several best-selling Dragon Door titles including G ET STRONG and STRENGTH RULES. Danny has been featured in the New York Times, Men’s Fitness, and the Huffington Post. He is a regular contributor to Bodybuilding .com and TRAIN magazine. When not working one-on-one with clients in his native New York City, Danny travels the world as a Master Instructor in Dragon Door’s internationally acclaimed Progressive Calisthenics Certification. Find out more about Danny at www.DannyTheTrainer.com

Bodyweight Badassery Meets the Sideshow at the Seashore

September 19, 2017 By Danny Kavadlo 8 Comments

Al Danny Kavadlo Coney Island

A few nights ago, as summer was coming to a close, my son and I went to the beach one last time this season. We sat on the sand and looked into the sky. Slowly, I closed my eyes and reflected on the rapidly dwindling summer days of 2017. Times come and times go. All we are left with is our memories. And there is one summer memory stands above all as the freakiest!

This past Labor Day weekend, my brother Al Kavadlo and I had the tremendous honor of serving on a panel of judges at the 10^th Annual Coney Island Beard and Moustache Contest. It was our job to see which whiskers reign supreme in New York City and beyond. But there’s more: We were enlisted not only as judges… but also as performers!

The contest took place at the Coney Island Sideshow, home to circus showmen and human oddities throughout history. Hosted by performing strongman Adam Realman and “Handsome” Dick Manitoba (from legendary punk band The Dictators), the night was a celebration of classic New York, wacky and wild, in all its glory. The energy was infectious.

Adam Realman and Dick Manitoba

About halfway through the show, we had already viewed the hirsute contestants of several categories, including “Man or Beast” (best natural beard) and “Coney Island Curl” (best styled moustache). Now it was time for our act.

I can’t express what a remarkable experience it was to perform our bodyweight strongman act on this legendary stage. It warmed our hearts to be part of such a special history. From the sideshow performers of yesteryear, to modern day bodybuilders, to the pro-wrestlers we all admired as kids, there’s nothing like a strongman show!

In fact, as a kid growing up in South Brooklyn, it’s been a lifelong dream of mine to one day take the stage at the hallowed freakshow. Now I had my chance!

Al and Danny Kavadlo Partner Front Lever

We really wanted to do something special for the show, so we made it a point to feature only partner calisthenics in our act. Al and I demonstrated our signature partner front lever from the cover of Street Workout and the two-man human flag from Convict Conditioning 2. I even stood upon his back bridge as seen in Pushing The Limits. Most of the exercises we performed are detailed in our book Get Strong.

It was also a great thrill to serve as an ambassador of sorts, introducing the word of progressive calisthenics to a whole, new audience. The posse’s getting bigger!

Like the summer itself, our set seemed to fly by. Back to the facial hair! Soon, we were onto judge the “Dog and Pony” (best partial beard/chops) and “Carny Trash” (worst in show) awards. Bring it on!

Of course, the night ended with the coveted Brass Ring (best in show) and several other fantastic performances. Congratulations to all the winners and competitors of this amazing competition! The facial hair game is STRONG in Brooklyn!

Coney Island Beard and Moustache group photo

But for me, even more than the facial hair, keeping the strongman dream alive—bodyweight style—in Coney Island, Brooklyn is what made this night magic. Truly, this is one summer memory I want to hold onto. Fugeddaboutit!

Photos: Eliza Rinn and Norman Blake

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Progressive Calisthenics Returns To Beijing

August 29, 2017 By Danny Kavadlo 2 Comments

Last week, the Progressive Calisthenics Certification made its return to Beijing, China for the third time in just 18 months. Once again, I had the esteemed pleasure and honor of traveling to the Far East to lead a group of forty calisthenics enthusiasts through the school of Street Workout.

And what a thrill it was!

Based on the teachings of Paul “Coach” Wade’s best-selling Convict Conditioning series, the PCC is a three day, experiential course that not only teaches all the bodyweight basics like push-ups, pull-ups and squats, but also the more elite moves like muscle-ups, human flags, bar levers and more!

The course also details a magnitude of progressions, regressions, teaching methodologies, principles and programming, which can be employed for a lifetime of personal practice and shared instruction. We don’t just show you the moves—we give you the tools!

China PCC 2017 push-ups

The incredible group in attendance included calisthenics die-hards hailing from China, Taiwan, Korea, South Africa, Italy and even the good old USA! One of my favorite aspects about calisthenics is that it unites and celebrates people from different cities, countries and continents. There’s nothing quite like traveling half-way around the world and meeting new people who feel like old friends.

Beyond geographic boundaries and cultural divides, the bodyweight brother- and sisterhood prevails. It’s very much a family affair.

China PCC 2017 Straight Bridges

This team of Beijing bad-asses was a particularly strong group. On the very first day, history was made when four of the attendees performed a one-arm pull-up! It’s been said that only one in 10,000 people can pull off this incredible feat of strength. Indeed, Beijing was host to a fantastic crew of calisthenic killers!

China PCC 2017 One-Arm-Pullup — One arm pull-up at PCC.

In fact, I’m always blown away by what I see at the Progressive Calisthenics Certification. It’s a place where new life experiences are made, shared and celebrated. The personal records set (and the personal bonds born) live on, even after the workshop has commenced.

China PCC 2017 squats

When all is said and done, it went by too fast. The three days we spent in Beijing were magnificent and I’ll never forget them. I look forward to PCC’s return to the Forbidden City. Until then, I’d like to thank our partners at Beijing Science and Technology Publishing for organizing this event, the University of Physical Education for the use of their phenomenal facility, and of course—and most of all—everyone who made the voyage to train with me, dare with me and become a certified PCC Instructor! Congratulations to you all!

Keep the dream alive. The posse’s getting bigger!
-DK

China PCC 2017 Group Photo

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Take Hold Of The Flame

July 18, 2017 By Danny Kavadlo 34 Comments

FREAKSHOW Danny Kavadlo

Recently I received an email from a friendly fitness follower. This is what he asked: “Hey, Danny, how do you stay so motivated?” Well thanks for asking! But the truth is: I don’t!

That’s right. I don’t.

There is a fire burning deep within me. It’s in you too! This fire makes me move, helps me survive the night and execute what I must. But this fire is not motivation. There are days when I wake up and I simply don’t know what the hell.

How am I going to pay my bills?
How can I be a better man?
A better trainer?
How am I going to feed my son and go on another day?
And those damn pull-ups…. When can I find the time?

To evoke the California thrash band Suicidal Tendencies, “How can I laugh tomorrow when I can’t even smile today?”

Sometimes I’m terrified—not motivated at all—but very afraid. Yet somehow, I keep a roof over my head. I work. I cook breakfast. I pay my bills and take my kid to school. And, yes, I do the damn pull-ups. But it has nothing to do with motivation.

The fire within is dedication.

If I waited for motivation to strike, I wouldn’t do much of anything. My mortgage would go unpaid. My bathroom would be filthy. I’d go days without showering. I certainly wouldn’t work out half as much as I want to or need to. It’s not that I’m lazy—it’s that I’m real and I acknowledge the fact that tasks take effort.

A fire burns deep within us all, but it’s not motivation. Take hold of the flame!

And I’m NOT sorry to admit, as I type these keys on a rainy Friday morning, that I’m not motivated at all. Instead, I’m accountable. I said I’d write this damn blog and I’m doing it, whether I feel like it or not.

The fire within is discipline.

We live in the hash-tag generation, kids. Everything is #motivationmonday or #flexfriday. Well, Danny’s here to tell you that’s a bunch of jive! Do not wait for #motivationmonday! Do not wait for motivation any day!

These slogans are designed to inspire, which of course is a good thing. I’d never deny that. But motivation comes once in a blue moon. It’s the great, white whale of lore—an incredible beast to behold—but don’t base your life on trying to capture it, or your life may pass you by. Discipline is accessible every day, while motivation comes and goes.

A fire burns deep within us all, but it’s not motivation. Take hold of the flame and shout at the devil!

You do the things you choose to do because you care. You do the work every day, whether you’re motivated or not, because it’s important to you. Be leery of #inspirational memes from people you never heard of (or even memes from me.)

The only truth is the truth that takes place in the real world. Virtual reality is not reality and social media is not social. Do not count on others to motivate you. Be determined and take care of what you must.

The fire within is determination.

Are you “motivated” to brush your teeth? Do you jump up and say “Hellyeah! It’s teeth time!” Or are you dedicated because it’s important for your quality of life? Are you “motivated” to pay your rent, or do you do it because you don’t want to live on the street and eat out of a trash can? Are you “motivated” to go to the DMV when you have to renew your license?

You see where I’m going with this, right? In the end, motivation is overrated. It’s an illusion. The fire within comes from you, not from any external force. It’s your own dedication, discipline and determination. And the flame is strong.

So stand up, calisthenics brothers and sisters, my family and friends! Be strong, and take hold of the flame!

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Let’s Get High! How To Do A Muscle-Up

June 13, 2017 By Danny Kavadlo 20 Comments

Danny Kavadlo Muscle Up

One of the things I love most about Progressive Calisthenics is the fact that it is a multi-faceted discipline.

You see, we human beings have a tendency to over-categorize and compartmentalize just about everything. Sadly, this can lead to an improper representation of concepts that can often be better expressed with blurred lines. In other words, not every peg fits so squarely into a hole.

An imaginary, over-lapping Venn diagram comes to my mind when I consider the virtuosity of the muscle-up. It’s a proverbial chameleon of classification. Is a muscle-up strength training or skill development? Conditioning work or muscle building? Power or control? Well, friends, the mighty muscle-up is all of the above and more!

In fact, this ultimate bar experience is the perfect fusion of raw strength and refined technique. It’s an upper body exercise that recruits full body harmony, firing up your muscles while also getting your heart racing. The muscle-up is the only upper-body move in the calisthenics kingdom that employs a push and a pull: it resembles a pull-up that transitions into a dip. But there is a lot more that goes into it. Dare with me if you will…

In The Beginning

If you consult the internet, you are sure to come across a multitude of memes portraying very fit individuals who make the muscle-up look easy. It’s not. To be clear, this is an advanced exercise and a solid foundation in the basics in necessary before exploring it.

On that note, people sometimes think there is a hidden trick or a “hack” to performing a muscle-up. There isn’t. It takes work. While the information detailed ahead will undoubtedly help your training and technique, I recommend that anybody who is serious about muscle-ups be able to a do at least 10 perfect pull-ups, 20 hanging knee raises, 20 dips and 30 push-ups before even attempting to tame this beast.

Get A Grip

Every exercise begins with our contact with the environment. In this case, the way we approach the bar is very important. To perform a muscle-up, position your hands only slightly wider than the width of your shoulders. Yes, this is narrower than you would typical place them for a pull-up. Keeping your hands closer together will help you bring the bar lower down on your body when you initiate the movement.

If you are new to muscle-ups, then use an overhand grip. (Again, this is unlike the pull-up, where beginners generally favor an underhand grip.) In fact, for many people, an exaggerated overhand grip, with the hands cocked over the bar as much as possible and the backs of the hands facing straight up at the sky, is preferable. This is sometimes referred to as a “false” grip, and can ease the transition from pulling yourself up, to pressing yourself over the bar.

Danny Kavadlo Muscle-Up 2

Breaking Down Your Muscle-Up

Pull the bar as low down on your body as you can. Get explosive! Aim to get the bar all the way down to your hips, although it will probably wind up closer to your chest. Use as much speed and force as you can muster up.

Danny Kavadlo Muscle-Up — It begins with an explosive pull. Practicing this movement pattern alone—without muscling over the bar—is a viable exercise in its own right.

At this point, press your chest forward and around the bar. Aiming to bring your elbows above your wrists will assist you in this transition. It’s also helpful to buck your hips out behind you and extend your legs out in front of you so they can act as a counterweight as you maneuver around the bar.

Now press your hands into the bar, extending your elbows and straightening your arms. You want to “dip” yourself up, while maneuvering the bar down. It is not unusual for one arm to go over before the other at first. This asymmetrical act is sometimes referred to as “chicken winging.” While it’s OK to use this avian assist in the early stages (no one’s first is the best), it is something we want to avoid as we develop more strength and skill. Ideally, over the course of time, both arms will go over together like a dip on a single, straight bar.

Once you are fully over the bar, you have completed the rep. Although advanced practitioners can train to do slow muscle-ups, generally speaking, all of these steps occur very quickly. Go for one or two reps at a time, so you can remain fresh for each attempt. Eventually, you can increase your reps.

Type Slow Negative

In addition to the above-mentioned explosive pull-ups and straight bar dips, simply practicing the lowering phase of a muscle-up can be helpful, too. Because muscle-ups have a huge neurological component, doing just half of the range of motion (the eccentric half) allows your body to rehearse how it feels spatially to do a muscle-up, without actually doing the muscle-up.

To do so, climb to the top position. You can use a step, a bench or the aid of a training partner. You can even assist yourself by jumping into it. When you’re at the top, pause and engage all the muscles in your body. Now lower yourself down as slowly as you possibly can. Hinge at the elbows and bend at the shoulders, as you lower your chest to the bar. Wring your wrists around the bar and extend your legs forward as you continue your descent. Continue all the way down until you are hanging from the bar. This type of slow, negative muscle-up will give you a taste of the movement pattern. Like all things muscle-up related, it’s harder than it may seem.

Bar None

It can take a great deal of time and energy to achieve your first muscle-up, but the feeling of getting high above that bar is worth it. Take your time, respect the journey and understand that, like many great things, it will require discipline, intensity and consistency. Even after you’ve done your first muscle-up, it may be a while before you do your second. That’s ok. It’s a long road; enjoy the ride. In time, the sky’s the limit!

If you’ve experienced any breakthroughs with your muscle-up training, please let me know in the comments section below. Danny wants to hear about it! For that matter, feel free to post any questions you may have about muscle-ups. After all, we’re all a work in progress. I’m looking forward to hearing from you!

Keep The Dream Alive,

-DK

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Progressive Calisthenics Comes To Boston!

May 2, 2017 By Danny Kavadlo 6 Comments

Danny Kavadlo Boston PCC

In 1858, Dr. Oliver Wendell Holmes, Sr. famously referred to the city of Boston as “the hub of the solar system.” This past weekend, Boston could have been called “the hub of the calisthenics system,” as this historic American city hosted the first Progressive Calisthenics Certification ever held in the New England area.

I was lucky to be there and play witness to this amazing weekend. Here’s how it went down:

Day One

I treasure the first day of the Progressive Calisthenics Certification. Participants from different backgrounds, varied walks of life and numerous locations gather, wildly excited by the prospects, yet still unsure exactly what to expect. But if there is one thing that I’ve learned from my journey as a trainer, a calisthenics practitioner, a PCC instructor and a human being, it’s that bodyweight culture brings people together. In classic PCC fashion, we entered the room as strangers but left as family. From one-arm push-ups to full press flags (even a first-time one-arm pull-up!), many PRs were recorded—and multiple bonds were made. The calisthenics wrecking crew muscled up to the challenge and then some. The excitement in the room was contagious and the energy was priceless.

Boston PCC Flag: The flag flies high in the State of Massachusetts! — The flag flies high in the State of Massachusetts!

Day Two

PCC was pure beast mode the second day! The morning began with leg progressions, ranging from squats and lunges, to pistols and beyond, followed by back bridges in all their forms. It was fantastic to see people coming out of their comfort zones and stepping up to the challenge. Attendees helped each other bring out their best, training hard and stretching their boundaries.

Following floor holds such as the L-sit and dragon flag, the afternoon found us back up on bar for front and back lever progressions. The feats of strength, balance and flexibility were rivaled only by the solidarity and encouragement.

Angelo Gala Bridge — PCC builds bridges.

Day Three

The final day of the Progressive Calisthenics Certification is always bittersweet. As the attendees are celebrating their physical prowess and accomplishments, they are also preparing for the whirlwind weekend to come to an end. But the truth is, it’s just the beginning.

Now that we’ve all met and trained with each other, it’s on us to keep it going in the future. In addition to the new moves and skills we’ve acquired, we’ve also adopted a new family in our calisthenics brothers and sisters.

The Boston PCC Brotherhood! — The Boston Brotherhood!

I’d like to personally congratulate this new group of certified PCC instructors! As our community continues to grow, we also grow as individuals. With upcoming workshops in London, Poland, New York, LA and Australia, there are more opportunities than ever to get certified. Remember, the first rule of PCC is you do talk about PCC, so keep on spreading the word!

The posse’s getting bigger,

-DK

PCC Boston 2017 Group Photo

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Master PCC Danny Kavadlo is one of the world’s leading authorities on calisthenics and personal training. Danny has authored several internationally-acclaimed, bestselling books including STRENGTH RULES and DIAMOND-CUT ABS, has been translated into over a dozen languages, and appeared in The New York Times and Men’s Health, Bodybuilding.com and TRAIN magazine. When not traveling the world as a Master Instructor for Dragon Door’s acclaimed Progressive Calisthenics Certification, he trains individuals one-on-one in his native New York City.