Get Strong with the Kavadlo Brothers

GetStrongCoverDo you want a simple, effective exercise program that you can do anywhere?

Have you been searching for the best calisthenics progressions to build muscle and strength?

Are you looking for a program with proven exercise sequences, exact set and rep ranges, warm-ups and rest days?

You asked for it – you got it!

GET STRONG is the latest collaboration from me and my brother Danny and the first Kavadlo Brothers book to feature a detailed 16-week program.

Here’s what others are saying about GET STRONG:

“GET STRONG is a phenomenal program. In this book, the Kavadlo Brothers will guide you from the very beginning and help you build a proper foundation. From there, they’ll gradually progress you through four phases of strength, giving you the progressions and programing details to take you beyond what you ever thought possible.”
–Mark Sisson, Author of The Primal Blueprint

“To be strong is one thing, to teach strength is another. The Kavadlo brothers embody both. They explain everything in great detail while providing clear images of them using the world as their gym.”
–Ed Checo, Founder and CEO of Barstarzz

“I have read every word the brothers have written at least a dozen times, and there is no doubt about it–this is definitely the best book they have ever produced. Both the brothers teamed up for this one, and the elite-level calisthenics knowledge and passion these men have accumulated over decades of training and coaching at the highest level really shows on every page.

It’s got all the programming you need to get to the highest possible level of bodyweight strength, plus, it’s full of the wisdom and tactics you need to be able to apply that programming. I am very, very excited to see what students of bodyweight strength–newcomers and old dogs–are gonna be able to achieve with this book!!”
–Paul “Coach” Wade, author of Convict Conditioning

Order your copy of GET STRONG now!
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The Top Five Calisthenics Legs Exercises

Calisthenics LegsYou don’t need to rely on lifting weights to build strength and muscle – not even on leg day. Calisthenics training is a fantastic way to build strength throughout your entire body.

There’s a plethora of awesome calisthenics leg exercises, so it was hard to narrow this list down to just five. Some of my favorite exercises like the pistol squat and drinking bird did not make the cut.

That said, the following moves are the most universally proven for building strength and muscle – and that’s the whole point of this list. They are presented in approximate order of difficulty.

Legs get to it!

The Classic Bodyweight Squat
Unquestionably the most fundamental strength building exercise for the legs, the classic bodyweight squat hits all the muscles of your lower body, and may be a mobility challenge as well. Working your way up to 40-50 consecutive bodyweight squats will set you up with a fantastic foundation to progress your lower body strength training.

Walking Lunge
The walking lunge requires a bit more body awareness than the standard squat. It also introduces a balance component, and is a great way to hit your leg muscles from different angles. Walking lunges are the perfect complement to bodyweight squats.

Archer Squat
This asymmetrical squat variation is a beautiful merger of strength, flexibility, balance and control. It’s also a great way to target your inner thighs and can be an early lead-up step toward one-legged squats. You may have seen this move referred to as a “cossack squat” or “side-to-side squat” but no matter what you call it, it’s a fantastic exercise for the lower body.

One Leg Box Squat
Having a box, bench or other object beneath you is the perfect way to begin training single leg squats. It’s common for beginners to lose their balance at the bottom of a one leg squat. As such, the box can provide safety and stability as you build the strength and control to perform a freestanding, unassisted one leg squat.

Hover Lunge
The hover lunge is more of a pure strength exercise than other single leg squat variations like the pistol squat and shrimp squat, which have a much greater mobility component, hence their exclusion from this list.

You can think of this almost like a lunge where your rear foot remains hovering in the air. You’ll need to lean forward a bit more than in a standard lunge in order to stay balanced while on one leg. Reaching both arms forward helps with the balance as well. Be careful to lower yourself down with control – especially during those last few inches – to avoid any impact on your rear knee.

Watch the video below for more:

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Dragon Door Bodyweight Master Pull-up Bar Review

Dragon Door Bodyweight MasterAs much as I love pull-ups, I hadn’t actually had a proper pull-up bar in my current apartment until recently. My place doesn’t have the type of door frames that can accommodate a doorway pull-up bar, and since I live close to Tompkins Square Park, I’d been happy to head there for all my pull-up bar needs.

That changed recently when I received a Bodyweight Master Pull-up Bar from Dragon Door. As a long time member of the Dragon Door family, I was fortunate enough to get my hands on one before they went on sale to the general public. So I’ve gotten to spend a lot of time with the Bodyweight Master prior to compiling this review.

After having the Bodyweight Master Pull-up Bar from Dragon Door at home for the last few months, I can definitively tell you that it is the best freestanding pull-up unit that I have ever used. Besides being great for all kinds of pull-ups (including neutral grip), the Bodyweight Master has attachments that allow for parallel bar dips, Australian pull-ups and even human flag training.

Bodyweight Master human flagBuild-A-Bar
The Bodyweight Master arrives unassembled but doesn’t take very long to build. I’m not particularly handy, but I was able to put it together in about 90 minutes with the help of my wife. Someone with more experience building things could probably have done it faster.

The bar itself is made of steel and it is 1.5 inches in diameter. It has a rough feel to the touch, which makes it easy to grip. The unit weighs 104 pounds and can support up to 350 pounds, according to the manufacturer’s website.

The Bodyweight Master pull-up bar is adjustable in height, so it can accommodate users of all sizes (the bar can be set as high as 8’4″). While it is much sturdier than other freestanding pull-up units that I’ve used, the taller you set the bar, the less stable it becomes. Additionally, if you are practicing explosive calisthenics on this bar, be prepared for it to shake a little bit. Unfortunately, this is the nature of any freestanding, adjustable pull-up unit. A bar that’s fixed to the ground or mounted to a wall will always be more stable than one which is not.

There are holes on the bottom of the Bodyweight Master that allow it to be bolted down for maximum stability. However, I rent an apartment and have my unit set up in the living room, so that’s not a viable option for me.

Grace Kavadlo Dip
Big Dipper
As mentioned earlier, part of what makes the Bodyweight Master so unique compared to other home pull-up units are the attachments which allow for parallel bar dips. These dip handles are easy to take on and off, and are very stable. They can also be set to any width you like, which further adds to the versatility of the unit.

Beyond that, the Bodyweight Master includes a low bar that allows for Australian pull-ups, which is very easy to put on, take off and adjust. When the low bar is in place, it can also be used in conjunction with the high bar to practice a parallel grip human flag or other exercises that require two bars which are stacked vertically. You can even use the low bar to elevate your feet for incline push-ups or other such exercises.

All in all, I highly recommend the Bodyweight Master to anyone who’s looking for a freestanding pull-up unit. Compared to other products of a similar nature (like the TAPS unit, for example) the Bodyweight Master is a fantastic value and a superior product.

Watch the video below to see the Bodyweight Master in action:

Click the link for more information on the Bodyweight Master from Dragon Door