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Progressive Calisthenics - The Official Blog for the PCC Community

New York City

Borrow These Calisthenics Cues From the Recent NYC PCC

November 21, 2017 By Adrienne Harvey 6 Comments

NYC PCC Instructors Team Danny Kavadlo, Adrienne Harvey, Julie Briggs, Al Kavadlo

One of my absolute favorite parts of any teaching situation is the opportunity to troubleshoot and help teach the troubleshooting process. This not only helps the participants with their own workouts, but teaches them how to help their clients make big changes quickly.

And whenever there’s a new group of people at a PCC, there are new questions, issues, and viewpoints. This was certainly the case at the most recent PCC held at Crunch Gym’s flagship location on 59th Street in Manhattan. As the Kavadlo brothers always say—and they’re totally right about this—on the first day we enter the room as strangers, but leave as friends. The amount of networking, cooperation, and brainstorming among the participants this time was especially high. Can’t wait to see what comes of these new friendships and alliances.

While it’s unrealistic to claim that everyone who attends a PCC workshop is guaranteed to experience a big breakthrough in their training, it seems to happen frequently. People attending a PCC are usually either trainers, instructors or serious enthusiasts, but we all have our blind spots. The combination of the demonstrations, lectures, Q&A, and the partner practice sessions on all three days of the PCC creates a powerful learning environment. Even though I’ve been involved with the PCC since the very first workshop back in 2013, I still learn something new every time. Should also add that since even the most recent time I helped instruct, the curriculum has continued to evolve and improve.

All of that being said, it is extremely rewarding to give someone a game changer cue or idea that almost instantly takes them to the next level. So, in this recap of the NYC PCC workshop I’d like to revisit a couple of my favorite cues that came up at the workshop. To those who might think I’m giving away too much, understand that these ideas really are best absorbed real-time in the context of a PCC workshop.

PCC NYC Ladies Pistols: Adrienne Harvey, Julie Briggs, Erica Dohring, Meghan Daly

“Point at Yourself” and “Pew-pew!”

Something I’ve seen both online and at PCC workshops with people who are so close to performing a perfect pistol squat is a slack looking foot on the leg held in front. Often, these same people will have the idea that they somehow aren’t strong enough to do it. But with one (or both) of the following cues they are often able to generate enough tension to pull off the move with precision.

The first cue is a personal favorite, it’s simply to think of pushing through the heel of the suspended leg while pointing the toe back TOWARDS you. “Point your toe back at your nose.” You’re basically flexing the foot as hard as you can, which causes the quad to contract very strongly, keeping the straight leg straight out in front of your pistol squat. You will want to stretch out the quad a little after this, and some folks (myself included, especially if I’m a little dehydrated) may actually get a little cramp in the quad. Common sentiment, “Oh I didn’t know I needed to contract the quad THAT hard”

Al also reminded us that generating extra tension from the upper body can also really help the pistol squat. Get in touch with your inner 007 and make the “pew-pew” fingers while strongly clasping your hands together. This can make for much more stable pistol squats in terms of tension and balance, and as in the example above, cute photos.

Al and Danny demonstrate the push-up

“I’m gonna hit you in the tummy, ok?” 

By the time someone attends a PCC workshop, they’ve done a LOT of push-ups in preparation for the Century Test. But, changing the angle or the points of contact from a standard pushup in one of the many advanced progressions taught at the PCC can make the exercise feel brand new again. Old habits can sometimes creep back when the focus moves from the familiar standard pushup. The novelty of trying a new progression can cause even the most advanced of us to forget the crucial basics.

Such was the case with a participant I helped at the workshop. He had been repping out fantastic standard push-ups and all the other variations perfectly until this point. While raising one hand high on a platform to try a nearly one-arm uneven push-up, he seemed to forget about his midsection. But, without trunk stability, this advanced push-up would be impossible. I knew he could do it based on previous performances, and after seeing his lower back sagging on the attempt, I said, “Wait! Use your abs, I’m going to hit you in the tummy, ok?”

He said, “OK,” so I gently gave him a couple little chops right in the tummy. The first one let both of us know that he had let his core go slack, and the second one revealed that he’d fixed the situation. His back was suddenly straight again and he was able to successfully complete a rep of this difficult and frankly extreme push-up variation.

No matter what push-up variation we’re discussing, the push-up at its heart is a moving plank. And that of course requires abdominal stability The more advanced the progression, the more extreme the stability requirement.

PCC NYC Participants Muscle-Ups

One Last Thing…

At the workshops I’ve been invited to help teach over the years, I’ve noticed that while we have a ton of fitness professionals attend, we also have many people from other fields. As someone with a computer science background I’m always pleased to see developers, engineers, and other technical professionals show up to a PCC and perform extraordinarily well. The idea that they are setting such a strong example in their lives outside the fitness industry is also excellent for public health. Fitness and the ideas in the PCC and Convict Conditioning really are for everyone.

NYC PCC November 2017 at Crunch Gym 59th Street

While we may all admire and aspire to the most advanced steps, and videos and photos of those feats are typically the ones that go viral, the bread and butter basics of calisthenics are applicable to all human bodies. The early progressions, especially as taught at the PCC and in Convict Conditioning are powerful for any level. And the newly certified PCC Instructors from this most recent NYC PCC at Crunch’s flagship gym are ready to bring these transformative ideas to the world.

****

Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, has been RKC Certified since 2010, and RKC Level 2 certified since 2011. Kettlebell and bodyweight training have been crucial in Adrienne’s personal quest for fitness. A core member of the PCC team, Adrienne loves sharing her knowledge with small groups and individuals. She has modeled in multiple Dragon Door titles including The Neuro-Grip Challenge, Rings of Power, DVRT, Neuro-Mass, Pushing the Limits, and several others.  For her recipes and workout programs to further support performance, body composition, and of course—FUN, check out her website: http://www.giryagirl.com.

Filed Under: Progressive Calisthenics, Tutorial, Workshop Experiences Tagged With: Adrienne Harvey, calisthenics, Crunch Gym, cues, New York City, NYC PCC, pistol squats, progressive calisthenics, push-ups, top tips, tutorial, workshop experience

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!
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 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!
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

 

Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: Danny Kavadlo, New York City, NYC, NYC PCC, PCC Workshop Experience, progressive calisthenics, workshop experience

Introducing the SCC

September 8, 2015 By Al Kavadlo 22 Comments

Why SCC? By Al Kavadlo

When my brother Danny and I teamed up with Coach Wade and Dragon Door to unveil the Progressive Calisthenics Certification in 2013, we knew we were on to something big.

Coach Wade’s Convict Conditioning series had already established itself as the #1 calisthenics program in the world, and my book Raising The Bar was doing very well among calisthenics enthusiasts who wanted to, well, raise the bar with regards to their pull-up training.

These books exposed a huge new audience to moves like the human flag, one arm pull-up and muscle-up. The demand for a hands-on, in person experience to better learn these skills (and be able to teach them to others) was coming to a boiling point. In late 2011, Coach Wade, John Du Cane, Danny and myself began planning the PCC curriculum and assembling what would become the 600+ page manual.

When we finally conducted the initial PCC workshop in June of 2013, the reaction was even better than we had anticipated. Over 50 trainers, coaches and enthusiasts showed up for our first event and the positivity was through the roof! A good time was had by all and PRs were continually set throughout the weekend. Connections were formed that have not only persisted, but grown stronger to this day. Everyone came away from the weekend having learned a great deal–myself included.

Dragon Door CEO, John Du Cane, remarked to me after that initial weekend that typically in his experience, most certs take about 2 years to get the kinks ironed out. “But you guys knocked it out of the park this first time!” he added.

PCC has been rocking ever since, but there was something missing…until now!

What is SCC?
SCC stands for Strength Calisthenics Certification. It is Dragon Door’s one-day, entry-level bodyweight certification, based on Coach Wade’s “Big 6” foundational calisthenics movements: push-ups, pull-ups, squats, bridges, leg raises and inversions. Although an adequate level of strength and conditioning is required to get the most out of the course, the testing is far less severe than for the PCC. All you need to do in order to pass is demonstrate a baseline of calisthenics competency by completing the following in less than 3 minutes:

SCC Testing Requirements

Why SCC?
With PCC going full steam ahead, the number one concern we’ve been hearing from potential attendees is that the 3-day PCC curriculum can be a bit intimidating. Not everyone feels ready to embark on advanced modules like the human flag, back lever or muscle-up. The SCC is the perfect choice for anyone who needs more focused attention on the basics. Others simply can’t afford to commit an entire three days to taking the certification, but are still interested in gaining a legit credential in the field of calisthenics.

Al Kavadlo Coaching Squats

Who is SCC for?

  • Fitness professionals who want to improve their knowledge of bodyweight exercises, while earning a new credential.
  • Calisthenics enthusiasts who are looking to grow their personal practice and meet other like-minded practitioners.
  • Those new to bodyweight training who want a crash course in the fundamentals.
  • Anyone who is considering taking the PCC, but isn’t sure they’re ready for the financial/time commitment.
  • YOU!

It’s a No-Brainer
Signing up for the SCC is a no-brainer for anyone who’s seriously considering taking the PCC. It’s also a slam dunk for any fitness professional (or enthusiast) who wants to get in-person instruction from some of the most experienced calisthenics coaches in the world. In addition to Danny and myself, the entire PCC leadership will be on hand for the debut of SCC: Adrienne Harvey, Angelo Gala, Beth Andrews and Logan Christopher will all be there to ensure the best possible experience for all who attend.

The inaugural SCC event will take place this November in my hometown and favorite place in the world, New York City!

It’s going to be epic! I can’t wait to see you there!

Sign up for SCC by September 18th and save $50 on your enrollment! Space is limited – register today!

Strength Calisthenics Certification Workshop

Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: Al Kavadlo, calisthenics, certification, entry level calisthenics certification, fitness certification, inaugural SCC, New York City, NY, NYC, one day certification, progressive calisthenics, SCC, SCC Workshop, workshop

New York State of Mind and Body

June 24, 2014 By Danny Kavadlo 18 Comments

Danny Kavadlo One Arm Chin Up at the NYC PCC Workshop

Start Spreadin’ the News

One year ago, when Dragon Door launched the Progressive Calisthenics Certification, we knew we were onto something big. It was an idea whose time had come. As the calisthenics movement exploded worldwide, more and more people wanted to learn about training themselves and others in the art of beautiful strength. A practice we’d been doing for decades started receiving big accolades in the past twelve months.

The Progressive Calisthenics Certification began with a single 3-Day workshop in Dragon Door’s hometown of the St. Paul, and has quickly made its way across the globe. To date, there have been PCCs in places as diverse as Germany, Ireland and Australia, with future certifications scheduled in Sweden, Holland, Italy and more. PCC unites bodyweight enthusiasts from all parts of the world and all walks of life. You could call it a “melting pot.” Reminds me of a place I know well…

Progressive Calisthenics in the New York Times
One year ago. (Click here to read the article)

The Hometown Crowd

My brother (and fellow PCC Instructor) Al Kavadlo and I are native New Yorkers, born and bred in the County of Kings. So was legendary calisthenics forerunner Jasper Benincasa. Many of the earliest, (and most contemporary) practitioners of “Street Workout” are from New York. It’s a magical place. There’s a reason NYC is the quintessential Metropolis: the bright lights of Broadway, the charm of Little Italy, the Coney Island boardwalk.

Like the City itself, the people of New York are known for a great many things, particularly their passion. Just like the people drawn to Progressive Calisthenics.

Whether practicing advanced pull-ups or manipulating mobility, we celebrate every moment.

Al and Danny Kavadlo Archer Pull-ups at the NYC PCC workshop

Fuggetaboutit!

Trainers, fighters, martial artists, athletes and working professionals gathered around and trained side by side. There was no competition. Each individual was focused on being the best version of themselves. We all worked together to bring out the best in each other.

Fellow New York native, forefather of the One-Arm Chin-Up, and training partner of Jasper Benincasa, Jack Arnow was a teacher as much as a student. In his signature style, Jack generously shared his wisdom and knowledge with a new generation of bodyweight aficionados. Jack also demonstrated muscle-ups and front levers. He even did the entire Century test while talking. The man inspires everybody.

Jack Arnow One-Arm Chin-up Comedown at the NYC PCC

Represent

It’s hard to believe that it’s over. After making so many friends and witnessing so many PR’s (levers, flags, pistol squats and more), it seems to have flown by in a New York minute.

Still, the experience we had will last a lifetime. From the bottom of my heart, I am proud of every single one of our newly certified PCC’s. I look forward to having you represent Progressive Calisthenics everywhere. Train hard and be true to you. The posse’s gettin’ bigger.

NYC PCC  Workshop June 2014 Group Photo

Keep the dream alive,
-DK

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Workshop Experiences Tagged With: Danny Kavadlo, Jack Arnow, New York City, NYC PCC, PCC instructors, PCC Workshop, Recent workshop, street workout

On Street Workout

January 14, 2014 By Danny Kavadlo 21 Comments

Danny Kavadlo Performs a Human Flag in the streets of New York City

There is no denying it: The phenomenon known as Street Workout has built a mighty following over the years, a following that grows exponentially every single day.

What started with minimalist calisthenics crews in New York has spread across these great States, and all over the planet. While not exactly the same, Progressive Calisthenics and Street Workout do have a lot in common. Just look at the wild success of PCC Sweden (where participants trained on actual urban scaffolding!) and next month’s sold-out PCC Australia, not to mention upcoming events in Germany, Holland and Ireland. Clearly, the principles of Street Workout have become an international sensation. A movement, if you will.

And we are not slowing down. You can’t ignore us. Street Workout is just so damn fun and good for you! It sometimes seems like the fitness world is nothing more than a bloated bastion of isolated movements and impractical applications. Street Workout is a breath of fresh air.

A variety of exercises demonstrated simultaneously by participants and PCC Instructors at the 2013 PCC in Sweden

Do It Anywhere
To begin, it encourages us to tap into the creative, even artistic, part of our cerebrums. Whereas commercial gym members use multiple thousand-pound machines to train one muscle at a time, we can look at a pole, fence or street sign and come up with a dozen exercises on the spot. The ability to observe and use your surroundings is a human trait that’s dying these days. Free your mind. Further, unlike a gym, there’s no fee for this club. We welcome all comers.

I used to know a guy who would drive 40 minutes each way to a gym to train for 45. He could have ran flights of stairs, done dips on a bench and pull-ups off a ledge in a fraction of the time. Hell, he could have done push-ups right there on the street—that’s what I’m talkin’ about!

Al Kavadlo Performs a Push Up on Cobblestones

Real Strength
Street Workout is more than just efficient and visually impressive—it also makes you really freakin’ strong! By encouraging harmonious full body movements over isolation and non-cohesion, this style of training builds real world power! Modern classics like high-altitude pistol squats and scaffolding pull-ups employ more muscle groups and promote greater overall strength than traditional gym exercises like leg extensions or biceps curls. I’m a lot more impressed by someone who can confidently pull his or her body up and over a real object, than somebody who moves a weight straight up and down a machine!

Danny Kavadlo Performs a Pull Up on New York City Scaffolding

It’s Fun
We are born with a primal urge to be outside. We’re animals, not built to sit under florescent lights in climate controlled, window-less rooms all day. It’s bad enough that so many good people have to do this at their jobs. Why do it during your workout?

Have some fun. Breathe the air. Feel the sun. Outdoor training makes you feel like a kid again.

Wilson on the playground

Community
This is the best part of all. Whenever and wherever there is a gathering of Street Workout enthusiasts, it’s like reuniting with old family, even if you’ve never met. The passion and energy are that intense. I can’t explain it, but there is a special kinship in our world, just as there is in the calisthenics community overall. I treasure being a part of it.

In his groundbreaking book, Raising the Bar, my brother and PCC Lead Instructor Al Kavadlo refers to it as “The Bar Brotherhood”.

The Kavadlo Brothers

When all is said and done, working out, like life, should be full of challenges, fun and adventure. No training style embodies these elements quite like Street Workout does. So what are you waiting for? Let’s hit the pavement and train!

 

***

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, calisthenics, Danny Kavadlo, fitness, New York City, no gym necessary, PCC, Raising the Bar, street workout, strength training, workout

The Case of the Missing Pull-up Bar

December 17, 2013 By Al Kavadlo 19 Comments

pullup_bar1The day after Thanksgiving I showed up to work out at my number one training spot, the iconic jungle gym in the Northeast corner of Tompkins Square Park. I always like to get a serious workout in the day after Thanksgiving to offset the gluttonous amount of savory meats and sweet dessert treats that I’ve consumed during the previous day. Imagine my shock when I arrived at the jungle gym to find that my favorite pull-up bar had gone missing!

Well to be honest, I wasn’t that surprised. After all, the bar had gradually been getting loose over the course of the last several months. Since the park reopened in the early ‘90s following the infamous Tompkins Square Park Riot of ‘88, the jungle gym has gradually become one of the most popular outdoor training spots in the NYC area. Even on the coldest winter day, a handful of dedicated loyalists are still out there getting their reps in. Hundreds of pull-ups, muscle-ups and other exercises are performed on that bar every day. It’s taken a beating over the years!

Without my normal pull-up bar available I was forced to improvise a lot of my workout, which often winds up being a good thing. Instead of doing my typical overhand pull-ups, i used the bars on the big yellow monkey bar arch to do pull-ups, which places the hands into a neutral position.

I did muscle-ups on the low bar, which forced me to hold my legs in an “L” to avoid hitting my feet into the floor at the bottom of each rep, adding an extra challenge to an already difficult move.

I still did my handstand push-ups and pistol squats like I normally would. Exercises that require no equipment at all will forever be available to you no matter what!

pullup_bar2At the end of the workout, I was over my initial disappointment about the missing bar and I actually started to see the whole thing as a blessing in disguise (the endorphin rush from a good training session often gives me better perspective). I’ve always believed that the universe opens a window every time it closes a door. I was looking forward to seeing what other variations I might come up with in future workouts, as it appeared I would no longer have access to the high bar that facilitated so much of my training for so long.

Indeed, the next few times I trained at the park, I continued to work around the missing high bar. My L-Muscle-ups began to get a bit smoother. The neutral grip pull-ups quickly started to feel just as comfortable as the standard pronated grip. I almost forgot there was anything missing. Just when I had fully accepted the situation, things suddenly went back to normal just as quickly as they initially changed.

On Friday, December 13th I showed up to train at TSP and the high bar was back! The bar appears to have been reinforced and it feels more secure than it has in years. The low bar also appears to have been reinforced – an extra bonus! It felt great to muscle-up on that high bar again; it didn’t roll around or squeak at all.

pullup_bar3Though it appears to be the very same bar that went missing two weeks prior, the exact details of what happened remain a mystery to me. There are still questions that I may never know the answer to:
What was the final straw that brought it down? A plyo muscle-up? A giant rollover? A simple bar hang? Was anyone hurt?

.

Or was it just taken down by the NYC Park’s Department as a precaution until they could properly reinforce it?

And what brought it back? A crafty calisthenics practitioner with some welding prowess? My brother Danny’s phone call to 311? Or maybe it was just a Christmas miracle!

Whether it was the work of the NYC parks dept, a fellow bar athlete or the supernatural, I may never know. However, this much I can say for certain: Pull-up bar or not, it is always possible to have a great workout; our only limitations are the ones we place on ourselves.

And to whoever it was that fixed the pull-up bar at TSP: Thank you!

***

About Al Kavadlo: Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, bodyweight exercise, calisthenics, muscle-ups, New York City, pull-up bar, pull-up variations, pull-ups, Thompkins Square Park

A Few Of My Favorite Things

March 5, 2013 By Danny Kavadlo 20 Comments

Danny.Kavadlo.Up

One of my very favorite things about calisthenics is that you can do it anywhere. That fact in itself is endlessly fascinating to me. Think about it: in a day and age where people sit in traffic while they drive to the gym, or wait an hour in line to take a thirty minute spin class on a fake bike, the simple notion that a gym isn’t necessary is truly liberating!

Now, please understand that I have nothing against the gym. It can be a great place to train hard. I have had many spectacular workouts in gyms. I just believe that the gym is not the only game in town. Due to the simple and sublime nature of body-weight strength training, you can make a gym out of almost any place you want.

These very places themselves are a few of my favorite things too.

In the Backyard

The shortest distance between two points is a straight line. Some days we want that shortest distance, with no need to travel. Several years ago it dawned on me that the ultimate home gym could be mine, but I’d have to build it. So for a low price, plus some time and sweat, I built my first Backyard Pull-Up Bar. I could now rip through those reps anytime the urge struck me. This was even better than the indoor, mounted bars I’ve owned for most of my life. You see, I have always been a fan of outdoor workouts. I love being outside in general. However, these days, it seems we have a cultural obsession with climate control. We drive in cars with individually heated seats and exercise in air-conditioned buildings. I am pleased to say that the outdoor workout eliminates those unnecessary commodities. Nowhere can you dominate your own body-weight and release your inner beast like you can under the earth’s sky, truly in touch with who you are.

At any time of day, any time of year, all my favorite exercises are waiting at my doorstep. From powerful pull-ups, to perfect planks, to mighty muscle-ups, they’re all here. Several different bars and numerous angles provide for unlimited variations of many of the oldest and noblest exercises. It is also of note that these iron bars have a big, fat two inch diameter, which adds extreme grip training to every single workout.

My brother and fellow trainer, calisthenics icon Al Kavadlo, immortalized the Backyard Pull-Up Bar in his ground-breaking book Raising the Bar and its companion DVD.

danny.kavadlo.plank

In the Park

I am lucky enough to live in New York City, one of the main hubs for body-weight enthusiasts of all walks of life. There are many parks, playgrounds, and jungle gyms in the Big Apple, but none are as well known throughout the world as Alphabet City’s legendary Tompkins Square Park.

I’ve trained a hundred times at TSP at six o’clock on a Monday morning. I can tell you first hand that there is nowhere you will feel as motivated and inspired as you will there, no matter what time of day it is. While the city sleeps, serious-minded individuals can be found lunging, jumping, pushing, and pulling. Even in the rain or snow, you can always find some hard core body-weight aficionados out there doing their thing. In fact, it’s the first place I ever saw a one-arm pull-up.

But just as it is motivational to train amongst those serious athletes, it moves me equally to see how many new jacks train at TSP as well. You see, a certain solidarity exists at Tompkins. It spans across the entire community of the park, from the world-renown bar masters, all the way down to the young kids doing their first chin-up. Hell, where else could you observe an ex-con asking a drag queen for handstand advice? I’ve seen it at Tompkins. Ya’ gotta love Alphabet City!

In The Basement

Sometimes I do train indoors. Remember, by keeping things simple and pure, based on mechanics and movement, we can train anywhere we want to. So do dips in your kitchen. Practice your bridge-work in the living room. Put a pull-up bar in the hallway.

I personally like to train in the basement.

The basement has been used as a metaphor for the subconscious by everybody from Dostoevsky to the hit television series “Wilfred.” And it makes sense. When we are in the basement, we are in the building’s underground, free to explore the deepest, most primordial workings of its structure… and of our own!

Much of calisthenics training is based on unleashing our instinctual primitive movement patterns. In Convict Conditioning, Coach Wade discusses how you tap into your “tree dwelling” DNA when you pull your own body-weight when executing pull-ups. Well, you don’t get more primitive than that! There is no better place to explore the deep, dark movements of the mind, spirit, and body than underground, with just your physical self and your psyche, ready to train hard!

Danny.Kavadlo.Bar

In the End

The places I listed above are just a few of my favorite things. Hopefully you have discovered some special work-out spots that are near and dear to you, where you can push yourself, free from judgments, and full of positivity. We all need somewhere we can work on self-improvement and awareness. Explore your options and be creative. Have fun with it.

The still photos were taken by my wife, Jennifer, during an improvised workout on the now-famous Backyard Pull-up Bar. The following videos demonstrate some diverse calisthenics training at Tompkins Square Park, and a basement workout based on push-up bar variations. Of course, I had to include a video in the backyard with my bro Al as well. Keep the dream alive!

 

 

 

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About Danny: Danny Kavadlo, Master PCC, is a Personal Trainer in New York City. He’s worked with hundreds of clients, including athletes, models, and celebrities. He is featured in the Convict Conditioning Series & Raising the Bar, and is known globally as a motivator & leader in the calisthenics community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Progressive Calisthenics Tagged With: bodyweight exercise, Danny Kavadlo, home-made pull-up bar, Kavadlo brothers, New York City, personal trainer, pull-up bar, strength training, Thompkins Square Park

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Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.