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