Stretching Your Boundaries includes over 50 different bodyweight exercises to improve your flexibility, mobility, joint health, and of course – functional strength! The book was written specifically with calisthenics enthusiasts in mind!
“The ultimate bodyweight mobility manual is here! Stretching Your Boundaries belongs on the shelf of any serious athlete—it’s bodyweight mobility dynamite!” —”COACH” PAUL WADE, author of Convict Conditioning
“In Stretching Your Boundaries you’ll sense Al’s deep understanding and love for the human body. Thank you Al, for helping to bring awareness to perhaps the most important aspect of physical education and fitness.” —ELLIOTT HULSE, creator of the Grow Stronger method
“An absolutely masterful follow up to Raising the Bar and Pushing the Limits, Stretching Your Boundaries really completes the picture. Not only stunning in its color and design, this book also gives you the true feeling of New York City, both gritty and euphoric, much like Al’s personality.” —MIKE FITCH, creator of Global Bodyweight Training
Over 60 calisthenics enthusiasts from half a dozen different countries showed up for a 3-day crash course in calisthenics and a chance to take on The Century to earn the title of PCC Instructor.
The event was Dragon Door’s best-attended European certification in the company’s thirteen-year history of producing fitness workshops.
This workshop also featured the debut of our indoor scaffolding set-up, which allows for a one-of-a-kind calisthenics “Street Workout” style experience.
The good vibes and mutual inspiration were at an all-time high. Every single attendee set new personal achievements and perhaps more importantly, we all had a great time and made new friends along the way! Thank you to Fredrik Högström for helping organize this amazing event.
When I first began my website and Youtube channel just over 4 years ago, I never would have dreamed something like this could be possible.
It’s been a pleasure and a blessing to connect with so many amazing people and we are still just getting started! Click the link for a list of all my upcoming workshops.
One more thing! If you haven’t been following my Youtube channel, make sure you subscribe so you can continue to get videos like the new “Ask Al” series seen below.
Since releasing my book Raising The Bar (and the companion DVD), dozens of people have written to tell me how my training advice helped them achieve their first muscle-up. Oftentimes they will send video footage along with it. I love getting these types of messages!
As we’ve discussed before, however, many peoples’ first muscle-up ain’t always so pretty. Though I am happy to grant some leeway on form when someone’s learning a challenging new exercise, I don’t want people all over the world doing ugly muscle-ups (“ugly-ups” as I like to call ’em) and crediting me with having taught them that way.
Clean and Clear
While getting your first muscle-up is a wonderful fitness objective to work toward, simply getting your torso over the bar shouldn’t be the end goal. Once you’ve achieved your first muscle-up, it’s time to work on improving your form.
But before we get to cleaning up your technique, let’s go over the two most common issues people new to the muscle-up kingdom may encounter:
While allowing one arm to come up before the other can sometimes be a helpful gateway to cleaner muscle-ups, it is generally not a good long-term strategy. Though it may be the only way you’re going to get a feel for the crucial transition from below the bar to being on top, it’s best to try to shake this habit as soon as possible.
Almost everyone needs to kip a bit to do their first muscle-up, but once you can perform a few reps you should aim to steadily reduce your kip. Though a little kipping is certainly acceptable if you’re doing reps on the bar, do your best to keep it to a minimum. If your knees are bending more than an inch or two or your legs are casting out too far in front of the bar, you need to clean it up.
Fixing Your Form
Even if you’re pretty good at muscle-ups, chances are you can benefit from the following training tactics. I recommend these three techniques for getting rid of the common form flaws and establishing yourself as a muscle-up master.
Just like in your early pull-up practice, negatives are a great way to establish a movement pattern in your nervous system. Start at the top of a muscle-up and lower yourself slowly to the bottom of the dip position with your chest leaning over the bar. Brace yourself and transition as carefully as possible from having your chest above the bar to the top of a pull-up position. Squeeze your abs tight and reach your legs away from the bar to counterbalance. At first you may not be able to control it much, but with time you will eventually get the hang of going slowly through the transition. Once this happens, controlled muscle-ups will soon follow.
Gradual Kip Reduction
Don’t expect to suddenly go from your first sloppy muscle-up to replicating the opening of Andreas Aguilar’s 1991 World Pro gymnastics routine. The only way to significantly minimize your kip is to do it slowly and gradually. If you find yourself bending your knees during your muscle-ups, focus on keeping your legs straight(er). If you’re bucking your hips too much, imagine there is a wall a foot or two in front of the bar that you don’t want to crash into.
When the objective is to improve your form, focus on performing fewer reps at a time. Sets of just one or two reps will allow you to focus on the subtle details of the movement pattern without getting fatigued. Like the old saying goes, “quality over quantity.”
False Grip It’s great to practice explosive muscle-ups but slowing the movement down can add a whole new challenge, allowing you to build more strength in the transition from below to above the bar, which is the most crucial part of the exercise.
In order to do this, it’s helpful to use a false grip, which entails bending your wrists over the bar so your hand won’t need to roll around it during the transition. When you get to the top of the pull-up phase, your hands will already be in the right position. Some people even find an exaggerated false grip with closed fists resting on the bar to be ideal.
If you have access to them, learning the muscle-up on gymnastic rings can be a useful tool to help perfect your bar muscle-up. While the two skills are each unique in their own ways, there is a lot of carry-over from one to the other. If you don’t have rings, practicing a false grip muscle-up between two parallel bars can give you a similar feeling.
I’ve been getting emails from people all over the world asking when the PCC will be coming to their neck of the woods. Sit tight – PCC will be visiting many different cities over the next several years. Click here for a list of all upcoming PCC dates and watch for more announcements in the months ahead.
The clutch lever is a unique bodyweight strength skill that works the entire upper body as well as the core muscles, especially the lower back.
A hybrid between a clutch flag and a front lever, the clutch lever is an intermediate-level skill that’s less challenging than the full front lever much in the same way that clutch flags are a good precursor to the human flag – but that doesn’t mean it’s gonna come easy!
Before you’re ready for this move, you’ll need a fairly high level of strength in your upper body, abs, glutes and grip. Make sure you’ve got a good foundation in push-ups, pull-ups and dips prior to beginning your clutch lever training.
To perform a clutch lever, stand next to a sturdy vertical pole and wrap your arm around it, clutching it tightly. Keeping your elbow fairly close to your body with your hand just above shoulder height, reach your opposite arm behind your back to get a solid grip on the pole right outside your hip. Squeeze tightly with both hands and lean your trunk back, using your forearm beneath you for leverage to lie back into a horizontal position. Allow your top arm to extend as you lean back; feel free to experiment with varying degrees of elbow flexion.
To achieve a successful clutch lever, you’ll need to maintain tension through your entire body. Also, be careful not to lean your weight too much toward the pole. Doing so can lead you to spin out of position. Though it may take some time to get the hang of this exercise, with practice you will be able to gradually work up to longer holds.
Over 50 fitness trainers, athletes and exercise enthusiasts from all over the world showed up for a crash course in calisthenics and a chance to take on the Century workout to earn the the title of PCC certified instructor.
The enthusiasm of the attendees was overwhelming and the positive energy was impossible to ignore. Dozens of attendees achieved their first muscle-up, lever or human flag and many other personal bests were set during this groundbreaking event. It was truly a weekend I will never forget. Along the way, challenges were overcome, new friendships were formed and lives were forever changed.
The event blew away my expectations; between the wonderful attendees and my co-instructors Danny Kavadlo, Adrienne Harvey and Steven Low, this was the most impressive group of athletes I’ve had the pleasure of working with in my career so far.
Congratulations to the first class of PCC instructors! I can’t wait to do it again in August!
In other PCC news, our first European workshop has been confirmed and will take place this November in Gothenberg, Sweden.
I’ve begun work on my fourth book, tentatively titled Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength. The book will be released on Dragon Door Publications in early 2014.
My brother and fellow PCC master instructor, Danny Kavadlo, is also working on a new book. Danny’s book, Everybody Needs Training – Expert Tips for Personal Trainers, will be out this fall. I’m writing the foreword for the book and I’ve also been helping Danny with the photos.
Additionally, I’ve become a regular contributor to Bodybuilding.com. My recent article on handstands has generated a lot of interest in bodyweight training amongst the bodybuilding crowd. I’m very excited to get to spread the word about calisthenics over there!
Plus I’ve got two new YouTube videos for you to check out!
“Absorb what is useful, discard what is useless, and add what is uniquely your own.” – Bruce Lee
Throughout my life, I’ve experimented with dozens of different exercise modalities.
I’ve used barbells, dumbbells, kettlebells, medicine balls, sandbags, and just about every other heavy object I could think of to try lifting.
I’ve done parkour, martial arts, Marathons and yoga. I even tried a Triathlon.
I believe my various experiences have helped me become a more well-rounded physical specimen, but after all of those things, I always come back to the simplest, most direct way of training I’ve ever known – calisthenics.
I love calisthenics training because it requires nothing more than your body, your mind and your warrior spirit.
You don’t need to buy anything, go anywhere or put on any special clothing. Anybody can start right now.
As Maya Angelou once said, “Ain’t nothing to it but to do it.” (Or was that Ronnie Coleman?)
There’s a lot to love about calisthenics, but my favorite thing is how it keeps you in the present. When you’re working on developing a new skill, you need to give all of your attention to the task at hand.
When you are completely focused on your training, the division between body and mind breaks down and everything else seems to fall away.
This phenomenon has been called different things by different people. Whether you call it mindfulness, samadhi, flow state or any other name, it’s a beautiful thing when it happens.
Over the years, I’ve learned and absorbed many things from different places, taken what’s worked for me, and used it all to develop my own theories and methods, which continue to adapt and take shape before my eyes. I’m constantly working to refine and expand my movement repertoire and I still look for inspiration in new and varied places.
I owe a thank-you to anyone I’ve ever trained, trained with, worked with, worked-out with or known in any capacity whatsoever. Some people have obviously had a greater impact than others, but everyone I’ve ever interacted with (even electronically!) has in some way shaped who I am today.
The video below shows a variety of exercises I’ve picked up (and in some cases modified) from different bodyweight disciplines, all blended into seamless, flowing movement.
Be present for your training, have fun and find your own path.
Al Kavadlo is not liable for any injuries or damages that individuals might incur by attempting to perform any of the exercises or feats of strength depicted or discussed on this website.
Any individual attempting to does so at their own risk. Consult with your physician before beginning an exercise regimen.