Danny Kavadlo

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.

I Am Not An Athlete

March 7, 2017 By Danny Kavadlo 37 Comments

Danny Kavadlo NOOOO!

EDITORS’ NOTE: The opinions expressed in this column belong to the author and do not necessarily reflect that of Dragon Door Publications, its staff or its affiliates.

As you may know by now, I am not one to get bogged down on semantics. Progressive Calisthenics, bodyweight training, and street workout are all terms that I use more or less interchangeably to describe the way I train. I believe that the tendency to over-categorize things is not a worthwhile pursuit. A rose by any other name would smell as sweet.

“Ice cream maker” or “front lever curl”? Say what you like. “Shrimp squat” or “skater squat”? Both work from where I stand. “Aussie pull-up”, “bodyweight row”, “plank pull” and on and on and on. They are all very fine to me.

Numerous items, concepts and phenomena can go by several different names. We often find that the same material has many monikers. Most of the time I encourage folks to use whatever word they are most comfortable with. Danny Kavadlo doesn’t care if you “train” or “work out”—as long as you do it!

But despite the flexibility of linguistics and my openness to expression, words do in fact have meanings. I am a linguist, a grammarian and a fan of proper syntax. I believe in using words correctly, even if many terms are synonymous and phrases overlapping.

In fact, there is one word in particular, that I do feel is used inappropriately in fitness circles, to the point where it’s losing its actual meaning. Perhaps it’s lost its meaning already. The word is “athlete.”

The American Heritage Dictionary defines athlete as:

definition of the word athlete

To me, someone who exercises, even if they train with great intensity and frequency, is not an athlete. Not even if they hired a trainer. Not even if they’re really, really, really good at exercise.

To be clear, I myself am not an athlete.

Yes, I’m trained. (I’m definitely NOT gifted.) I have a good degree of physical strength, stamina and agility. I’m committed to my fitness. Perhaps I’m a motivator, even a role model to some. But I’m not an athlete. I do not compete in any sport, organized event, or other such game or contest. Nor do I train to do so.

I am a guy who works out – and I’m proud of it!

Like many of us, athletes dedicate themselves to their craft. But unlike us, their craft is athletic performance – not physical fitness or health. They prioritize their sport. Athletes train and work in extreme conditions to the point where they risk their own well being for a single competitive goal. I most certainly don’t do that.

Yes, I dedicate myself to my craft, but my craft is not a competitive sport. My craft is preaching the word of fitness, writing books and promoting health. My goal is not to out-perform anybody at any specific discipline. An athlete’s is.

That’s the key difference between someone who trains and someone who is an athlete. To us, the training is its own pursuit. Placing in a competition isn’t.

I have tremendous respect for athletes. Most of us do not have the desire to allocate our time the way they do, and I praise them for what they’ve given to the world. The fact that I can perform clean muscle-ups or that I have a well rehearsed human flag does not render me an athlete. We can revere our own outstanding performances while still employing correct language.

To be clear, being athletic does not make one an athlete.

In Other Words

I’ve cooked thousands of meals for my family and friends. Preparing food with my own hands is one of the greatest sources of joy in my world. It feeds my soul as well as my body. But cooking a meal doesn’t make me a chef. My career does not consist of making food for paying customers, designing menus, sourcing ingredients and managing a kitchen staff.

I grow my own tomatoes, garlic, basil and cilantro. I harvest it, slice it, dice it and prepare it. But growing herbs does not make me a farmer.

I sing in the shower, but I’m not a singer.

See where I’m going with this?

The same culture that awards children who place last with trophies for participation wants to dub anyone who ever hits the gym an athlete. Well, they’re not. And that’s not a bad thing. I applaud each and every person in the world who makes fitness a priority. I am proud of everyone who works out. Our achievements are to be celebrated! But let’s not lose sight of the big picture.

Au Contraire

Because of misuse, the word “literally” can currently be used to mean “figuratively.” The word “humbled” is now used in place of “honored.” These words have changed to include definitions contrary to how they were originally purposed in language. Let’s not have the same thing happen to “athlete”.

The fact that we are not athletes is what makes our achievements in progressive calisthenics so cool anyway. We are just people who want to work hard and earn something, while having fun doing it. No one here is willing to get a concussion or a pill addiction to do so. Our goals are not about winning; they’re about improving!

And, yes, I’ve done more pull-ups than most. But if you beat my record, I’m happy for you. It’s not a loss. Maybe you’ll inspire me to do more, not so I can beat you, but because we help each other be the best we can be. It ain’t a game. It’s life.

Keep The Dream Alive,

-DK

Progressive Calisthenics Returns To The West Coast!

February 14, 2017 By Danny Kavadlo 4 Comments

2017 Mountain View PCC

The date was Thursday, February 9. I rose at the crack of dawn, ready to board a plane from New York to San Francisco. I was intent on instructing, along with my brother Al Kavadlo, our fourth Progressive Calisthenics Certification in the Golden State of California. To say that I was excited would have been an epic understatement. My soul was on fire!

This three-day workshop, which covers all the Street Workout staples like push-ups, pistols, muscle-ups and more was scheduled for Friday, Saturday and Sunday at Evolution Trainers, one of the Bay area’s premier training studios. The staff is world class, the facility is breath-taking and most importantly of all, the team of PCC participants slated to attend was absolutely top-notch!

Mountain View PCC 2017 Partner Pistols

But I almost didn’t get to meet them…

The evening before, a billowy blizzard fell over the North East. I woke up to find the city streets of Brooklyn, New York covered with over twelve inches of snow. Schools were closed, people called out of work, the trains were delayed and of course, the airline cancelled my flight. In fact, this airline cancelled all their flights out of John F. Kennedy airport.

But as those of you who’ve read STRENGTH RULES know, Rule # 10 of Danny’s Dos & Don’ts is “Don’t take No for an answer!” So I went to the airport anyway.

Amazingly (and slightly aggressively), I re-booked on a more sympathetic airline. After some persuasion, I was able to get on a flight scheduled to depart at 11:00am. At 6pm, I finally boarded the plane. At 7:30 I was in the air. Just before midnight, we finally touched down. HELLYEAH! Silicon Valley, here I come!

It is an incredible feeling to bring primitive movement and physical strength development to a part of the country so well known for specialized science and technological modernity. It’s a perfect union of cerebral innovation and primal instinct.

CEREBRAL PRIMAL

I cannot say enough kind words about this fantastic group of PCC candidates, who came from around the globe, hailing from across the United States and even as far as Brazil and Australia! As has become commonplace at these workshops, this tribe of calisthenic killers was not limited only to fitness trainers, martial artists and athletes, but was inclusive of everyday enthusiasts, like local tech professionals, physicians and working professionals. There was even a renowned journalist in the house! And of course, everybody there was a calisthenics freak! If you attend a Progressive Calisthenics certification, then no matter what your background is, you are one of us!

Support Press NICK

In classic PCC fashion, multiple PR’s and first time feats of strength were achieved. From flying human flags, to mighty muscle-ups, to stealthy hand balancing and bridge work, it was amazing to see everyone in the room get better and better as we trained together. In addition to the world-class coaching from the instructor team, the boundless energy of every single person in the room undoubtedly contributed to so much excellence.

This life-changing weekend flew by in the blink of a proverbial eye. I will miss my newfound brothers and sisters of the PCC family, but I know I’ll see them soon! This weekend lived up to and far exceeded my high expectations. There is truly nothing like an in person experience.

Congratulations to all the new PCC Instructors in the house. Welcome to the family!

The posse’s getting’ bigger,

-DK

PCC Mountain View 2017 GROUP

Progressive Calisthenics Returns To New York!

January 17, 2017 By Danny Kavadlo 8 Comments

Danny Kavadlo Human Flag NYC PCC 2017

The first PCC of the New Year was held in my hometown of New York City this past weekend, and if it’s any indication of what’s to come, then it’s clear that 2017 will be another incredible year for the Progressive Calisthenics Certification!

In our fourth foray into the Big Apple, over thirty-five calisthenics freaks assembled to train, learn and grow together. We started the weekend as strangers, but ended it as family. As my brother and fellow PCC Instructor, Al Kavadlo would say: Hey hey hey! That’s what PCC is all about!

Hey hey hey! That’s what PCC is all about!

There was a mix of calisthenics practitioners, martial artists, dancers, everyday working folks and lots of personal trainers at this one. Attendees came from as far as England, Canada, Bermuda and Puerto Rico to take part. The bodyweight community is even more widespread than we’d imagined.

This man came all the way from Canada to re-certify!

This event was particularly exciting for many reasons. To begin with, it was the first PCC where Dragon Door partnered with CRUNCH fitness, one of the largest gym organizations on the planet. This alliance truly illustrates how much the calisthenics movement is growing. This partnership will undoubtedly lead to the continued education of more and more trainers in the future. No wonder there were so many in attendance! They came from many locations to improve themselves as personal trainers, fitness professionals and even human beings. The future is bright!

Crunch Trainers Side Planks

This weekend’s PCC was also host to some very special guests including living legend Jack Arnow, who dropped some time tested wisdom and demonstrated several septuagenarian feats of strength! Our Street Workout photo contest winner, Steve “Grizzly” Opalenik was in attendance as well. Additionally, Martin Dubovic from Street Workout magazine not only attended the course, but also documented the whole event. Be on the lookout for a special all-star video coming soon!

Street Workout contest winner Steve “Grizzly” Opalenik lets his freak flag fly!

The three rigorous days of push-ups, pull-ups, dragon flags and muscle-ups, as intense as it is, seems to fly by in a flash. That’s why it’s up to us to stay in touch, preach the gospel and spread the word!

NYC PCC Dragon Flag

Personal bests were achieved, lessons were learned and strength was celebrated. It was a weekend we’ll never forget, and as everyone who’s ever attended a PCC already knows, there is no substitute for an in-person experience. With more events scheduled this year in Boston, California, London and Poland, we hope to see YOU soon! The posse’s getting bigger.

Keep the dream alive,

-DK

NYC PCC at Crunch Gym Group Photo 2017

Progressive Calisthenics In The Forbidden City

November 29, 2016 By Danny Kavadlo 13 Comments

China PCC 2016

Never in my life did I imagine that my calisthenics journey would take me all the way to Beijing. I knew that working out would get me in shape: lean, fit, solid and strong. It was also very obvious to me how much fun I was having in my training. And, yes, I was certainly aware of what a remarkable community I had stumbled upon (although I must confess: I didn’t realize quite how many amazing people I’d meet along the way).

Without a doubt, there were many virtues that I predicted, even expected.

But this? Flying halfway around the world to a foreign land and meeting a roomful of strangers who felt like my brothers? Well, damn. This was some other worldly stuff indeed!

We’re big in China! Other-worldly indeed!

But upon reflection, it makes sense that the Progressive Calisthenics Certification has traveled all the way to China (twice!) in 2016. After all, the Chinese have an ancient tradition of bodyweight practice.

From Kung Fu to moving meditation, it’s plain to see that minimalism, honesty and purity are rooted deep within Chinese physical culture. When I think about it, the massive success of the Chinese translations of so many Dragon Door titles (like Convict Conditioning, Diamond-Cut Abs and Pushing The Limits) really isn’t surprising at all. No matter what side of the world we’re on, us freaks and geeks of fitness have much more in common than apart.

Interestingly enough, John Du Cane (arguably the greatest pioneer in modern fitness) founded Dragon Door in 1991 as medium to introduce the Eastern practices of Tai Chi and Qigong to the Western world. Twenty-five years later, we are now introducing the Western practice of Street Workout to the East. It comes full circle.

When PCC Instructor Annie Vo and I stepped off the plane in Peking International Airport, we got even more than expected. Any possible cultural or language barriers were non-existent that weekend, as we all spoke the same language of movement and harmony.

chinapcccossacksquats4

It was a tremendous honor that this certification was held at the Fitness University of Beijing. Further, our hosts Beijing Technology Publishing did a stellar job at assembling an all-star group of practitioners, trainers, coaches and bodyweight warriors. They even brought in television and film crews to document this monumental occasion. We are grateful for having been a part of it.

As is always the case at PCC, there were numerous PR’s, feats of strength and groundbreaking physical achievements. We muscled-up over bars, defied the laws of gravity and let our freak flags fly. The calisthenics fanatics of Beijing proved to be an unstoppable force to be reckoned with during this amazing experience.

When all is said and done, the weekend flew by. The hours and days we shared teaching, training and learning together proved to be the experience of a lifetime. I’d personally like to congratulate this fantastic group of newly certified PCCs. We came a long way for this event. Thanks to each and every one of you for making it so incredible.

Keep the dream alive,

-DK

China PCC 2016

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Danny Kavadlo is one of the world’s foremost authorities on calisthenics, nutrition and personal training. He is the author of the Dragon Door titles Strength Rules, Diamond-Cut Abs and Everybody Needs Training. Most recently, he co-authored Street Workout with his brother, Al Kavadlo. Danny is known for his minimalist philosophy, simple approach and motivational talents.

A true in-person experience, Danny is a Master Instructor for Dragon Door’s Progressive Calisthenics Certification. He has been featured in the NY Times, TRAIN, Men’s Fitness and is a regular contributor to Bodybuilding.com. Learn more about Danny at www.DannyTheTrainer.com

PCC Holland: A Celebration Of Unity

October 4, 2016 By Danny Kavadlo 8 Comments

Danny Kavadlo one-arm pull-up

No one ever knew it would go this far. We believed, we hoped, we dreamed. But nothing could have prepared us for the outpouring of passion, dedication and intensity from the global calisthenics community. In fact, when we launched the Progressive Calisthenics Certification just over three years ago, we knew we were providing the first and the best bodyweight training workshop of its kind. We just didn’t know how badly the world wanted it!

Thanks for showing us.

Two weeks ago, when the PCC returned to the Netherlands for the third time, I saw once again how incredibly talented and committed you guys are. It was a life-changing weekend that I’ll never forget!

Amazing feats of strength were performed, numerous PR’s were set and profound mental focus and fortitude were on display. But beyond the physical, mental and spiritual aspects of bodyweight strength training, is the extraordinary community. As discussed in the Kavadlo Brothers’ most recent Dragon Door publication, Street Workout: A Worldwide Anthology of Urban Calisthenics, the coming together of so many cultures and backgrounds from all over our great Earth, may be the most amazing part of the calisthenics movement.

Never before has a physical discipline united so many citizens of the world, from so many corners of our planet, in such a harmonious jubilee of strength, balance and love.

In addition to the native Dutch Masters of Holland, this particular event drew calisthenics fanatics from Sweden, Ireland, the United States, Scotland, Columbia, Germany and even as far as Lebanon! There was also an entire team of self-defense instructors from the Czech Republic. (No surprise there, as our host and PCC Instructor, Martijn Bos, is the world’s #1 ranked Krav Maga practitioner outside of Israel.)

That means that there were attendees from nine countries, spanning four continents. Incredible! Like a bridge over troubled water, calisthenics connected international borders.

The men and women of PCC brought the energy, skill and passion. A celebration of push-ups, pull-ups and pistols was on full display. When so many different people are brought together by the love of calisthenics, something truly spectacular happens. Each individual’s energy is magnified tenfold. The whole group is even greater than the sum of its parts. The written word could never do justice to this collaboration of excellence, as it simply cannot be described. PCC must be experienced to be truly understood.

This was a weekend of sharing, growing and learning from each other. So many different styles, disciplines and skill levels came together. We trained, we sweat and we hugged. There were even a few tears.

It was also a huge deal for me, on a purely personal level, to have connected physically with so many names and faces that I knew from the internet and other social media. To share our stories and our journeys face to face and to train side by side with you guys is my favorite part of PCC.

PCC Instructor (and Street Workout World Cup Champion) Emiel Gobel making it look easy.

I’d like to congratulate the newest group of PCC Instructors. Welcome to the family! Spread the word, walk the talk and show the love. The posse’s getting’ bigger.

Keep the dream alive,

-DK

Holland PCC Group Photo

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Health & Strength 2016: This Is What We Do!

August 23, 2016 By Danny Kavadlo 17 Comments

Dragon Door Health and Strength Presenters 2016

As I stepped on the stage at Dragon Door’s second annual Health & Strength Conference, my mouth was dry. My hands were moist. My heart beat hard against my rib cage. I took the stage to address the hundred or so freaks and geeks of fitness in attendance. My lips parted and I began to speak….

A little background info: I love a crowd. I was born with the natural gift (or curse) of never getting stage fright. I enjoy making a spectacle of myself. So you may ask yourself, why the nerves this time? Good question.

You see, I presented second out of a panel of fifteen esteemed speakers, including Senior PCC Adrienne Harvey, PCC Team Leader Logan Christopher, PCC Instructor Angelo Grinceri and many other giants in their field. As the second speaker, I had the dubious honor of following one of the finest orators I’d ever witnessed in my life: my good friend and celebrated trainer Rolando Garcia III. To say that Mr. Garcia is a tough act to follow would be to dangerously understate the situation.

When it was my turn, I took to the podium and grabbed the mic. The moment was mine for the taking and I went for it, firing off one of the finest performances of my career: How to Coach & Train Your Way To Pull-Up Greatness. I sermonized about all things pull-up related, from the humble hang to the mighty muscle-up, and everything in between, even an urban history lesson on the ancient “gymnasia” of yesteryear and the modern movement known as Street Workout. The crowd went wild. We even had two attendees achieve their very first muscle-ups at the Health & Strength Conference. Hellyeah! No need for me to worry; this is what I do.

Danny Kavadlo: This is what I do! — This is what I do!

Also on the list of presenters was the legendary Olympian and scholar, Dan John. Dan is someone I’ve wanted to meet for many years. Besides his numerous published titles, Dan also wrote the foreword to my #1 Amazon Bestselling book, Strength Rules. It was a privilege to watch the man in in action doing what he does best. No one breaks it down with more humility, integrity and hilarity than Dan John. Minds were blown.

Dan John drops knowledge on a packed house.

Six-time national powerlifting champion, record setting strength coach and notorious recluse Marty Gallagher left his cave in the hills of rural Pennsylvania for the city streets of Minneapolis to share his wisdom at the Health & Strength Conference. In his trademark no-nonsense form, Marty shocked and awed as he manipulated leverage to increase the payload of suspension training.

The man, the myth, the legend… The immortal Marty Gallagher.

Master RKC’s Phil Ross, Andrea Du Cane, Steve “Coach Fury” Holiner, Mike Krivka and Keira Newton each had their turn to educate. Subject matter ranged from operating a successful practice in the fitness industry, to kettlebell training, to assessing the right tools for the job, to matters of mobility. So much information was packed into these two glorious days. The presenter team was rounded out by Jon Bruney and Mike Gillette, two record holding strongmen with bodies forged of iron and hearts of pure gold. They presented about neuro-power and ring training, respectively. This is how you do it!

Naturally, the most special component of the conference was the people in attendance. These strong men and women who made the journey are truly the ones who made it such an unforgettable event. Thanks to all of you for being there, representing strength and knowledge in all their forms. I am stronger, wiser and better prepared for life in this world for having been there with you.

Keep the dream alive,

-DK

Health and Strength Conference Group Photo

Pull-Ups Everywhere!

August 2, 2016 By Danny Kavadlo 17 Comments

Danny Kavadlo Rock Pull-Ups

In the world of bodyweight strength training, the mighty pull-up is the indisputable king of upper back exercise. The classic movement is performed when hanging off a straight bar and pulling your body up until your chin surpasses the bar. The practitioner is encouraged to keep his or her entire body tense in order to attain maximum yields, as well as overall control. In fact, this notion of complete tension is present in all Progressive Calisthenics training, as we encourage the body to work hard as a single, cohesive unit, whichever the emphasized muscles may be. In the case of the pull-up, the primary emphasis is on the lats and the biceps.

While there are numerous pull-up variations you can perform on a traditional bar (wide grip, narrow grip and mixed grip, to name only a few), there are also many that don’t employ a bar at all. That’s right, you can use almost anything around you to get a great upper body workout. As I’m fond of saying, you just need something to hang from!

You will find that changing the surface from which you pull causes you to utilize certain parts of your anatomy that you may never have given much thought to training before. These include your hands, forearms, skin, sinews and tendons. Furthermore, without a bar, you are compelled to dial into your creative forces. It’s a workout for the mind as well as the body. This fusion of the physical and mental components is one of the greatest things about the Street Workout phenomenon!

While all of the following alternative grip pull-ups are rather demanding, they’re also a lot of fun. Just make sure you have a solid foundation in classic pull-ups before embarking on this journey. Work hard and enjoy the ride!

1. Ledge Pull-Up

Using a flat ledge instead of a bar eliminates the typical grip (or any conventional “gripping” at all). It forces you to use the strength of your fingers and forearms, as well as the durability of your skin. Because there is no bar, you cannot wrap your fingers around any round surface, making ledge pull-ups one of the best hand workouts you can do. They’re also great for getting over your fear of heights!

Danny Kavadlo Ledge Pull Ups

2. Tree Pull-Up

Using a tree instead of a bar is a sure-fire way to toughen up the skin on your hands. Rough tree bark feels very different than smooth metal and the branch will generally be thicker than a bar. Because the tree is sure to be shaped differently than a perfectly straight bar, you may have to “hug” it rather than grasp it. Be prepared for your abs, forearms and even your chest to play a substantial role.

Danny Kavadlo Tree Pull Ups

3. Fence Pull-Up

While this variant is super-brutal (and potentially unpleasant) on your fingers, it’s also guaranteed to build real strength where it counts. But beyond the extra lat and finger work, some find the true challenge of the fence pull-up to be the body positioning. This exercise places you directly against the fence, therefore you can only move your body straight up and down, without any backward lean, hip bend or swaying whatsoever. The fence pull-up must be strictly vertical, which places the practitioner in a mechanically difficult angle, thus building tremendous power.

Danny Kavadlo Fence Pull-Up

4. Two-Pole Pull-Up

The unique grip of the two-pole pull-up is like nothing you’ve encountered in a standard gym workout. Because you are holding onto the bars with your hands facing outward, the challenge is extreme on your extremities. Additionally, this uncommon hand placement demands extra recruitment of the medial muscles in the upper back, such as the rhomboids.

Al Kavadlo Two Pole L-Sit Pull-Up

5. Two-Pole Vampire Pull-Up

In this monstrous version of the two-pole pull-up, we do not clasp the poles from the sides. Instead we descend from above. The result is an incredibly intense workout for the hands, forearms, biceps and biceps tendons. Be very afraid.

Danny Kavadlo Two Pole Vampire Pull-Up

6. Pull-Up On A Random Object

Improvisation is key when you perform a pull-up on a random object. You can find a bus stop, street sign or even a statue or monument and turn it into your own gym. When you do so, you are subject to unexpected grips, questionable leverage and unknown balance. Make sure to survey your site soundly so that you can adapt properly to your environment. Take the bull by the horns!

Al Kavadlo Random Object Pull-Ups

7. Pull-Up On A Partner

This partner calisthenics exercise is a workout for both the puller and the one being pulled upon. Doing a pull-up off of another human is challenging because you must contend with the texture of their skin, which is softer and less sturdy than a metal bar. This leads to instability, forcing the practitioner to recruit more of their core, including the abs and glutes in order to stabilize. It is of note that your partner will have to hold onto something stable, as well as tense their whole body, in order to support your weight. Take this one slow.

Al Danny Kavadlo Partner Pull Ups

This list is neither the beginning nor the end of the many creative ways you can employ your surroundings to get strong. In the world of Street Workout, the only limits are the ones we impose upon ourselves. So get out there, flex your physical and mental muscles and get creative. You will find that the world is your gym.

Keep the dream alive,

-DK

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The Sunk Cost Fallacy

July 12, 2016 By Danny Kavadlo 24 Comments

Danny Kavadlo Sunk Cost Fallacy1

Gamblers do it all the time.

You’ve seen them in Vegas. Atlantic City. New Orleans. They’re pumping money into shiny machines, stacking chips on velvet-covered tables, spinning their wheels at roulette. With tired eyes squinting through the thick, blue smoke, they see a fantastic vision of recovering what they’ve lost. In all likelihood, they won’t.

I imagine the thought process goes something like this: You’ve lost thousands and are continuing on a downward spiral, but you’ve already spent so much that this time, you gotta win! You’re due for a little luck anyhow. How could you not hit? You think that if you just keep at it, you will get back at least the cost you invested, maybe even a little more. But this is a fallacy. The cost is lost, my friend.

It’s why people hold onto falling stocks, hoping for a rebound, or spend all day at the track with nothing to show, rather than cutting their losses. Ultimately, you must do something different because what you’re doing isn’t working.

Sadly, money is not the only investment in which so many double down after losing. There are numerous others. Time immediately comes to mind, and it’s a far more worthy commodity than cash. You’re stuck at a dead end job. You hate it, but you’ve been there forever. “Oh, I cant leave,” you say meekly to yourself. “It’s too late to go anywhere else. I’ve already invested so much time.”

So what?

You won’t get that time back, even if you stay. Don’t focus on your diminishing returns. Just leave. If you think it’s too late to start something else and change your behavior and life, then we have a major problem on our hands. As the saying goes, time is of the essence. You go now!

Yet even more valuable than time and money is love. Yes, our most wondrous emotion (or oftentimes, a lack of it) has been known to fall victim to the sunk cost fallacy as well. Have you ever been in a toxic relationship that lasted way longer than it should? Have you ever grown so accustomed to another’s smile that it no longer brings you joy, only pain? Or even worse, indifference? Have you ever held on, when there remains nothing worthwhile to cling to? I reckon we all have and I’m sorry if you’ve suffered. We all live in pain at times, but if you’re stuck in a situation like this, you gotta get the hell out. That’s all I got to say about that.

DannyKavadloBrokenHeart2

All of these scenarios involve protecting yourself from yourself. No one can love another if they cannot love themselves. Yes, I’m telling you to love yourself wholly: personally, emotionally, spiritually and, of course, physically.

The great thing about nurturing your own physical body is that (barring injury or disability) it’s the one thing that you have complete control of. There is a direct correlation between effort and yield. Your body isn’t a slot machine; there is no need for luck here. No matter how many hours you spend at the casino, it does not guarantee prosperity. But putting hours into your training does!

For that matter, you can write the world’s greatest song, but if it doesn’t sell a million copies, you will have little or no validation of your craft. You can paint an amazing portrait, but if no one buys it, your career as an artist will not be successful. This is not the case with fitness. If you make a change today, and remain consistent, it will show. That’s part of what makes working out so real and beautiful. It’s the only phenomenon in this world where you truly reap what you sow.

Don’t subscribe to the sunk cost fallacy when it comes to your own being. So what if you haven’t trained in a week or a year or since high school? Try not to look at the sunk cost behind you; get over it. Look at what can be in front of you instead. It’s not too late to start a personal revolution today. Don’t gamble with your health.

Keep The Dream Alive,

-DK

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PCC New York: A Very Special Homecoming

June 21, 2016 By Danny Kavadlo 12 Comments

Kavadlo Family

Every single Progressive Calisthenics Certification is unique and I’m grateful to have played a part at these amazing experiences. As I write this, we’ve certified over 500 trainers all over the world. Australia, Germany, Holland and California are just a few of the marvelous places that this PCC journey has taken us (and to which PCC is returning!) But like Dorothy Gale noted in the 1939 classic motion picture The Wizard of Oz: “There’s no place like home.”

You see, my brother and PCC lead instructor, Al Kavadlo are from the streets of New York. We were born and bred here. So was the Street Workout movement. It’s a very special homecoming as both our biological family and our progressive calisthenics family have their roots in this concrete jungle where dreams are made.

2.UNIVERSITY

The bodyweight beasts who showed up to lay it all on the line this weekend were every bit as impressive as this city itself! Calisthenics freaks from around the world made their way to the downtown streets of Manhattan, venturing from all over the United States, and even from as far as India and South Africa.

Emotions ran high all weekend as many spectacular feats of human achievement were demonstrated. We were witness to mighty muscle-ups, spell binding human flags and rapid fire pistol squats. It’s truly amazing every time we get to join forces with like-minded people of your caliber. Together, we always bring out the best in each other.

3.MUSCLEUP

Progressive Calisthenics is the great equalizer. No matter where you came from, or what your skill level is, you can find challenges, learn lessons and gain strength. We are not about competing with each other; we are about being the best versions of ourselves.

4.FLAG

Along that note, we do not just improve physically when we train and play together. Nor do we simply gain education when we learn from each other. We also establish deep, impassioned connections during this shared experience. Beyond the realm of fitness and knowledge is a human interaction, which is arguably the most fantastical component of all. We love getting to know you!

There is no substitute for an in-person experience.

As is always the case at PCC, an incredibly impressive group of women were in attendance. Anyone under the often-perpetrated misconception that bodyweight training is a boys’ club seriously needs to re-evaluate their position. Half the instructor team and a third of the attendees were empowered females. Like I said, Progressive Calisthenics is indeed the great equalizer!

Yes, we made many profound ties this weekend and built amazing friendships. We even brought PCC back home to New York City. But this weekend was especially wonderful for me for another reason: Sunday was Father’s Day. If you’ve read my first Dragon Door publication Everybody Needs Training, then you know that it was the birth of my son Wilson that inspired me to become a personal trainer in the first place. His existence gave me the desire to do some good for the world. Prior to this weekend, Wilson had seen me train (and trained alongside me) too many times to count, but he had never witnessed a Progressive Calisthenics Certification… until now!

Having both my father and son attend my seminar on Father’s Day was a very special experience.

My own parents made an appearance as well. Three generations of Kavadlos under one roof! It was an incredible feeling that they finally got to see what exactly Al and I do. There was also something else that made Father’s Day extra memorable in the PCC community: This was the first certification to have a father and son team in attendance. Together they shared the splendor. What a weekend!

Representing Team DiGrazia: The first father and son combo to tackle the PCC together.

It is indeed a family affair. In fact, everyone in attendance is now part of the global family of PCC. Welcome, my brothers and sisters! You are one of us! So spread the joy, preach the word and share your love of calisthenics. The posse’s gettin’ bigger.

9.GROUP

Keep the dream alive,
-DK

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