Leon Thorley

Leon Thorley Calisthenics / Streetlifting
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02/12/2025

Struggling to get stronger at pull-ups? Training the bottom half and top half separately is one of the fastest ways to improve your full pull-up strength, control, and stability.

In this video, I break down exactly how to program both variations:
�• Perform them at the end of your workout�• Aim for 3 sets of 6–8 reps with full control�• Beginners: Start with 4–6 clean reps�• Advanced lifters: Add a 2–3 second slow eccentric

By isolating each phase, you build strength where it matters most — reducing injury risk, improving technique, and accelerating your pull-up progress.

Train smarter. Build strength faster.

28/11/2025

This is the portion where most people lose control because the upper back has to do the majority of the work instead of momentum.

In this range, the rhomboids and the middle and lower traps take over.
These muscles are responsible for pulling your shoulder blades back and down — the key to actually finishing a pull-up with proper form.

Strengthening the top half also trains the biceps in their strongest position, giving you more control in the last few inches of the rep and during the slow lowering phase.

Focusing on this section forces you to eliminate common errors like shrugging, swinging, or flaring your elbows, and it builds the scapular control you need for clean, strict reps.

By mastering the top half, you improve your ability to lock out the movement, control the descent, and build the upper-back strength required for strong, consistent full pull-ups.


25/11/2025

Most beginners struggle with the bottom half of the pull-up — and there’s a reason.
�This phase demands high engagement from the lats, teres major, brachialis, and biceps, making it the weakest part of the movement for many.

Starting from a dead hang not only builds explosive strength but also improves shoulder stability by activating the lower traps and serratus anterior, helping prevent rounded shoulders and common injuries.

If you want stronger, cleaner, and more controlled pull-ups, mastering this bottom phase is non-negotiable. Train it, build it, and watch your full pull-up strength take off.

21/11/2025

Once you’ve mastered the basic bodyweight row, it’s time to level up.
�Here are four simple but highly effective progressions to increase difficulty and keep building strength.

• Elevate Your Feet — increases resistance and upper-body loading.�• Change Your Grip — underhand for more biceps, narrow or wide for different back emphasis.�• Add Weight — a vest or weighted backpack boosts intensity.�• Slow Down Your Reps — controlled tempo increases time under tension and muscle activation.

Use these progressions to build more pulling strength, improve muscle engagement, and keep your training challenging and effective.

18/11/2025

To build strength safely and effectively, mastering proper bodyweight row form is essential.
�Start with a thumbless grip slightly wider than shoulder-width, lean back to a 45° angle, and keep your body straight.�Pull your chest toward the bar while squeezing your shoulder blades together, then lower yourself with control.

This technique improves back strength, grip, core stability, and overall pulling power — whether you’re training for pull-ups, calisthenics skills, or general upper-body development.

14/11/2025

The thumbless grip is a favourite among advanced street lifters and here’s why.

By placing your thumb on the same side as your fingers, you force your forearms, brachioradialis, wrist flexors, and extensors to work much harder.

This variation builds superior grip strength, endurance, and control, making it a powerful tool for anyone serious about calisthenics or street lifting.

Try both grips and see which one feels better for your training goals.

11/11/2025

The bodyweight row is one of the most complete upper-body exercises you can do.

It targets your Trapezius, Lats, Rhomboids, Biceps, Forearms, and Core — all working together to build a strong, stable, and balanced physique.

Whether you’re training for pull-ups, levers, or overall back strength, rows are essential for building the foundation you need.

07/11/2025

The bodyweight row is one of the most underrated exercises in calisthenics. For beginners, it’s the perfect foundation for building strength toward your first pull-up or chin-up.

But here’s the thing — even if you can already hit 10 pull-ups, don’t ditch the row!

This exercise remains a powerful secondary strength builder that enhances both muscle growth and control.

Why You Should Keep It in Your Routine!

👉 Builds pulling strength for harder skills
👉 Improves back and bicep hypertrophy
👉 Develops body control and stability


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04/11/2025

Chin-ups are one of the most effective exercises for building both biceps and back strength. Using an underhand grip maximizes biceps activation through a stronger pulling motion.
For Long Length Partials (LLP), pull yourself up until your elbows are just above 90°, then lower down slowly — focusing on the stretch phase to build muscle in the lengthened position.

Tips!
👉Use a Narrow Grip: Increases biceps activation.
👉Slow Eccentric (3–4 seconds): Enhances time under tension and promotes greater muscle growth.

This compound movement overloads the muscles with your own body weight, making it one of the best bang-for-your-buck upper body exercises.

31/10/2025

For Long Length Partial (LLP) incline dumbbell curls, keep your arms fully extended and lift the dumbbells to around 45° from a stretched position.

Hold for 1–2 seconds, then lower slowly to maintain time under tension.

This movement isolates the long head of the biceps and provides a deeper stretch for maximum growth.

Sitting on an incline bench places your arms behind your body — extending the range of motion and recruiting more muscle fibers.

Tip: Use slow eccentrics (3–4 seconds on the way down) to increase time under tension and reduce momentum.

Aim for 3 sets of 8–15 reps to build strength and size effectively.

28/10/2025

Stop curling all the way up — try Long Length Partials (LLP) for bigger, stronger biceps!

Focus on the bottom half of the barbell curl — that’s where the muscle is most stretched and activated.

Pause for 1–2 seconds at the bottom of each rep to increase tension and recruit more muscle fibres.

Perform 3 sets of 8–15 reps and watch your arms grow.

26/10/2025

Long Length Partials (LLP) are a powerful training method designed to maximize muscle growth by targeting the muscle in its most stretched position.
By spending more time under tension during the lengthened phase, you stimulate deeper muscle fibers — leading to greater strength and hypertrophy.
Aim for 3 sets of 8–15 paused reps per exercise to build real size and strength.


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