Leon Thorley

Leon Thorley Calisthenics / Streetlifting
Handstands
Flexibility
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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.


21/10/2025

A strong core isn’t just for looks — it’s the key to control, strength, and balance in calisthenics.

In this video, I’ll walk you through 4 key exercises that build both stability and power.

1️⃣ Hanging Knee Raises
2️⃣ Hanging Knee Raise Hold
3️⃣ Hanging L-Sit Hold
4️⃣ Hanging Toes-to-Bar

These movements will transform your core strength from beginner to advanced, improving your endurance, control, and overall performance.

Avoid the common mistake of swinging — slow down, control every rep, and feel the difference. No equipment needed other than a pull-up bar.

04/05/2025

Push-ups are a compound upper-body movement used in strength training. However, many individuals unknowingly perform them with incorrect form, which can limit hypertrophy, impair neuromuscular coordination, and increase the risk of overuse injuries.In this video, we’ll break down 5 of the most common push-up technique faults, supported by exercise science. Each correction is designed to help you optimise joint alignment, muscle recruitment, and motor control for improved performance and injury prevention.We’ll Cover:👉 Why Sagging The Hips Is Bad👉 The Impact Of Improper Hand Placement 👉 Why Elbow Flaring Compromises Joints👉 Partial Range Of Motion👉 How Momentum Reduces TensionThis is not just a form check—it’s a scientific breakdown to help you understand why these errors occur and how to correct them.

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