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.
Danny is putting the finishing touches on his debut book, tentatively entitled Everybody Needs Training – Expert Tips for Personal Trainers. Look for Danny’s book to be released by Dragon Door Publications later this summer.
I’ve also been hard at work on my next book, entitled Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength. That book will be available later this fall or early next year.
This summer is the last time that I’ll be holding outdoor bootcamp workout classes at Tompkins Square Park. If you’ve ever wanted to train with me at Tompkins, this is your chance! There are only 8 more classes left. Contact me if you’d like to attend.
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 to 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!
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.