Raising the Bar The Definitive Guide to Pull-up Bar Calisthenics by Al Kavadlo,
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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: support@dragondoor.com • 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 • 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
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Table of Contents
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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 - 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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