Raising the Bar The Definitive Guide to Pull-up Bar Calisthenics by Al Kavadlo.pdf

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

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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 • bigd@dbrigham.com

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

Chapter 1 - Pull-up or Shut-up

Chapter 2 - Oh Dip!

Chapter 3 - Hard Core Training

Chapter 4 - Advanced Pull-ups

Chapter 5 - Enter The Muscle-up

Chapter 6 - Handstands and Shoulder Health

109

Chapter 7 - Lever or Leave ‘er

135

Chapter 8 - Zen and The One Arm Pull-up

155

Chapter 9 - The Bar Brotherhood

167

Chapter 10 - Beyond the Bar

177

Appendix: Sample Routines

187

Acknowledgements

191

About The Author

193

Raising the Bar

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