Al Kavadlo 2013 Yearly Wrap-up

Thank you to everyone who reads this blog for helping make 2013 such a fantastic year! I am truly grateful for all the wonderful things that have happened!

This year saw the release of my most popular book yet, Pushing The Limits! – Total Body Strength With No Equipment as well as the debut of the Progressive Calisthenics Certification (PCC), the world’s first-ever bodyweight strength training certification.

With PCC off to an amazing start, my brother Danny and I have gotten a lot of press this year, including this article in the NY Times.

I’ve been a regular contributor to for most of 2013 and I’ve recently landed a monthly column in their new partner publication, Train magazine. The debut issue is on newsstands now throughout the US, Canada and the UK. I’ll be sharing a new bodyweight workout in every issue, as well as an occasional extended feature.

While 2013 has undoubtedly been the biggest year of my career, next year is shaping up to be even bigger!

My next book, Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength is finished and set for release in mid-to-late January by Dragon Door Publications.

I’ve got a full calendar of workshops and certifications lined up for 2014, including events in Germany and New York City. Additional dates will be added in the months ahead. Check my upcoming workshops page for the complete list of events.

I’ve also been staying active on Facebook, where I recently surpassed 10,000 likes, and YouTube, where I am closing in on 20,000 subscribers. Check out my latest clip for some winter workout motivation!

38 thoughts on “Al Kavadlo 2013 Yearly Wrap-up

  • By Matt Schifferle -

    Congratulations on all of your success Al! Heres to a killer and strong 2014!

    • By Al Kavadlo -

      Thanks, Matt! Best to you in 2014, too!

  • By Gabriel Pieren Salazar -

    Al, you’re awesome! And very successful while pursuing your dreams, that’s inspiring bro.

    I wish you all the best for the next year Al.

    I’ve got 2 questions for you if you don’t mind:

    1/ Your next book is about flexibility. I really have no interest in becoming super flexible, but I have a lot of interest in making my sometimes stiif back feel better. Because I spend a lot of time sitting while working and studying, I end up having back pain. Stretching my hip flexors helps a lot. Will your next book talk also about these issues?

    2/ If I ever wanna ask you something for you to make an “Ask Al” video about it, where should I drop my question?

    Thanks a lot Al!

    • By Al Kavadlo -

      Thanks, Gabriel!

      I think Stretching Your Boundaries will be a helpful resource for you. I might be a little biased, but I definitely think you should get a copy once it’s on sale! 🙂

      If you want to leave me questions for Ask Al, you can leave them here, or on Facebook, Twitter or Youtube. Try to keep it as concise as possible and limit it to one question per comment.

  • By Nick Kenon -

    Yes! nailin those tigerbends!

    • By Al Kavadlo -

      Thanks, Nick! Your hand balancing prowess is becoming pretty impressive yourself!

  • By Erik -

    Al, I’m psyched for the new book, can’t wait! Flexibility has always been a demon for me.
    I know you hate cardio, but how much endurance work do you do in terms of high rep sets? It obviously takes some endurance to execute some of the holds you do. Is that the result of steadily increasing time or doing reps of associated exercises, or some combination? Thanks.

    • By Al Kavadlo -

      Thanks for the comment, Erik! For the record, I don’t really hate cardio – I just dislike the way it’s typically approached by the mainstream fitness crowd.

      My success can be attributed primarily to one thing: consistency. Regardless of the specifics, the important thing is that I’ve been working out for 20+ years, with very few lapses in that amount of time.

      Oh, and I’ve done lots of high-rep calisthenics over the years:

      • By Erik -

        On a different note, are you familiar with “Maltese push-ups”? I’ve heard they work the lats/bis really well. I’ve read descriptions but not seen them demonstrated, except on rings. I’m looking for something to work my lats and my current situation leaves me with pretty limited access to a pull-up spot. Thanks!

        • By Al Kavadlo -

          The Maltese is an advanced gymnastics move – unless you are incredibly strong already, I think there are probably more relevant exercises for you to work on. You should check out my book Pushing The Limits! if you’re looking for some zero equipment workout ideas:

  • By jpujjayi -

    great bar work and L-sit..!!! that a ukulele too !!! nice… best of the 2014 grand parade..!!!

    • By Al Kavadlo -

      Thank you! And yes, that’s me playing the uke in the video above! 🙂

  • By Emmanuel -

    Nice Article! Can’t wait for all the stuff you’re doing next year! Btw, I’ve noticed that in some videos, you wear skins. What do you think of them (in terms of advantages and disadvantages) =D

    • By Al Kavadlo -


      I’m not sure what you mean by “wear skins.”

      • By Haha -

        Sorry! I just thought that the black, skintight bodysuit you were wearing under your normal shirt and pants were skins. Ps. This is still Emmanuel, I just accidentally posted as my brother’s account.

        • By Al Kavadlo -

          Animal skin? No – it’s Under Armour! 🙂

  • By Szarvák Ákos -

    Great work! Keep going. Best to you in 2014!

    • By Al Kavadlo -


  • By Shaw -

    Happy New Year! Al. I am the Chinese Buddy. Any news on the release of stretching your boundaries ?

    • By Al Kavadlo -

      Thanks! We are currently looking at a release date of Jan. 27 for Stretching Your Boundaries.

  • By dhairya -

    I want to ask you a simple question but not silly,
    “What to do to gain Strength?” Simply working muscles-giving rest-and recovering does not hit the target.We all do the same in daily lives, though less intensely.
    Pavel says that strength can be obtained by tensioning the muscles harder.
    The great Maxick (the one who discovered muscle control) says nourishing the muscles make them strong not just simply working them.
    I AM CONFUSED..You tell me-How to gain strength in calisthenics? What techniques to apply? How to work?
    Thanks in advance my friend…

    • By Al Kavadlo -

      Your question cannot be answered so succinctly. Start by reading some of the articles I’ve written on this blog. If you have additional questions, you should read my books. I recommend starting with Pushing The Limits!

  • By Shaw -

    Hi Al,
    How do you usually do to increase the reps of Pullups?

  • By mattbusa -

    hey al love your stuff!!! how do you feel about using braces or wraps? i have screws in my knees from a motorcycle wreck so to do pistols i wrap them. thanks and god blss.

    • By Al Kavadlo -

      Thanks! I’m generally not a fan of braces and wraps, but there are always exceptions. If they’re working for you, then you have my blessing. 🙂

  • By Mikael Persson -

    Inspired by your video I’ve tried some of the hinge movements you performed in it. I would really love it if you could elaborate on the theory behind “the hinge”! Keep up the good work, your page is fantastic!

    • By Al Kavadlo -

      Thanks, Mikael! The hinge variations are a fun and challenging twist on the basics. 🙂

    • By RobbyTaylor -

      The hinge adds a further ranger motion at the bottom of a rep, and it also makes you come up from a dead stop. Depending on the exercise, it will require additional shoulder mobility and magnify the effects of a normal variation on the affected muscles, particularly the shoulders and triceps.

  • By Tillerich -

    Hi Al, could I ask you what amount of time you would typically recommend as a break between “sets”?

    • By RobbyTaylor -

      For the purposes of strength training, it’s OK to rest for a few minutes in between sets. The goal is to do as many clean reps overall as possible, while doing an exercise that would be very challenging to no more than 10 reps per set. Put in a solid effort on your first set, then rest enough to at least get close to the first set, if not better, and simply try to remain consistent every set. After it gets comfortable start adding reps or doing harder exercises in future workouts, rinse, and repeat!

      • By Al Kavadlo -

        Great answer, Robby! I was just going to say to rest as long as you feel you need to. (I typically take about 1-3 minutes between sets.)

  • By Tillerich -

    Hi again, a second question, please: have you ever thought about writing something on BW exercises and “scripts” for really (I mean: really) rather unfit people, e.g. obese, diabetic, elderly etc.? I am a GP (General Practitioner / Family Doctor) in the UK and I am still searching for something I’d be happy to recommend to such patients, something that is simple and consistent in concept, progressive and motivating – and can be done at home. I’d say there is a real market for it, which seems somewhat overlooked.

    • By Al Kavadlo -

      Interesting suggestion. I will keep it in mind – thanks!

  • By Tony McGurk -

    Wow that stuff in the Hinge workout video you make look so easy. I tried I think they were called tiger pushups once. Got down onto my forearms but couldn’t get back up yet you do them in a handstand position. Amazing

    • By Al Kavadlo -

      Thanks, Tony! That tiger bend handstand push-up is really hard – even for me. But if you can do the lowering phase, you’re off to a good start!

  • By Boocat -

    Hey Al, I just found your website and already bought your books on kindle. After years of running, triathlon, weight training and most recently powerlifting and realising I was looking for something which really suits my mind and body I really come to the the conclusion of simplicity and purity of your exercise is key for clear and happy mind and body. I really like your take on ‘cardio’ as a practice. And a few months dumped the gps watch and calorie counting for barefoot and slow running, meditation, paleo lifestyle and calisthenics. Great website and awesomely pure.

    • By Al Kavadlo -

      Thanks, Boocat! So glad you finally found me! 🙂

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