Raising The Bar: The Definitive Guide To Pull-up Bar Calisthenics

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E-Book Overview

Al Kavadlo believes you don't need a gym membership or any fancy equipment to get in the best shape of your life. All you need to build a strong, muscular upper body is a simple pull-up bar. In Raising the Bar Kavadlo breaks down every type of exercise you can do with a pull-up bar. From the basic two arm hang, to the mighty muscle-up, all the way to the elusive one arm pull-up, the "bar master" takes you step by expert step through everything you need to do to build the chiseled frame you've always wanted. Whether you're a die-hard calisthenics enthusiast or just looking to get in the best shape of your life, Raising the Bar will meet all your expectations-and then some! "Raising the Bar is very likely the most important book on strength and conditioning to be published in the last fifty years. If you only ever get your hands on one training manual in your life, make it this one. Buy it, read it, use it. This book has the power to transform you into the ultimate bar athlete." -Paul "Coach" Wade, author of Convict Conditioning "With Raising the Bar Al Kavadlo has put forth the perfect primal pull-up program. Al's progressions and demonstrations make even the most challenging exercises attainable. Anyone who is serious about pull-ups should read this book." -Mark Sisson, author of The Primal Blueprint

E-Book Content

Copyright 2012, Al Kavadlo A Dragon Door Publications, Inc production All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc 5 East County Rd B, #3 • Little Canada, MN 55117 Tel: (651) 487-2180 • Fax: (651) 487-3954 Credit card orders: 1-800-899-5111 • Email: [email protected] • Website: www.dragondoor.com ISBN 10: 0-938045-45-8 ISBN 13: 978-0-938045-45-8 This edition first published in May, 2012 Printed in China No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. Book design and cover by Derek Brigham • www.dbrigham.com • (763) 208-3069 • [email protected] Photography by Colleen Leung • www.ColleenLeung.com Cover photo: Colleen Leung • Back cover photo: Tamar Kaye • About the author photo: Darius Vick Illustration on page 154 by William Gadol Models: Christian Barnes, Christina Camerlingo, Kiki Flynn, Rodney “Redd” Harrison, Meng He, Rob Hollander, Keith Horan, Jennylynn Jankesh, Al Kavadlo, Danny Kavadlo, Colleen Leung, Kristin Leung, Chinyere Sam, Rick Seedman, Lord Vital, Synkwan “Syn” Yam. Additional models provided by Barstarzz (www.Barstarzz.com): Shaun “Swiss” Bryant, Eduard Checo, Jason “Sick With It” Fernandez, John Hendricks, Jose “Vertical” Jimenez, Juan Rosario. Additional photos: Al Kavadlo, Danny Kavadlo, Tamar Kaye, Abdiel Munoz, Billy Lee Silva DISCLAIMER: The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions 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. Raising the Bar —Table of Contents — Introduction -The Truth Hurts 1 Chapter 1 - Pull-up or Shut-up 5 Chapter 2 - Oh Dip! 29 Chapter 3 - Hard Core Training 47 Chapter 4 - Advanced Pull-ups 65 Chapter 5 - Enter The Muscle-up 83 Chapter 6 - Handst
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