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26/10/2026

Bodyweight Biceps Training in 60 Seconds

You don’t need to go to the gym or lift heavy dumbbells to build bigger, stronger biceps.

With just a straight bar at home, you can challenge your arms while improving your core strength, back engagement and overall body control.

Here are two exercises I recommend trying.

1. Underhand Australian Pull Ups

Start by gripping a low bar with your palms facing towards you.

Keep your hips elevated, engage your core and pull your chest towards the bar.

Using an underhand grip allows you to place more emphasis on your biceps while still training your back.

For an extra challenge, pause for 2 seconds at the top of each rep before lowering yourself slowly.

2. Tuck Front Lever Ice Cream Makers

This one’s a little more advanced, but it’s a great way to challenge your pulling strength.

Start by pulling yourself up until your chin clears the bar.

From there, tuck your knees towards your chest and lean backwards into a tuck front lever position.

Then pull yourself back towards the bar with control.

You’re essentially using your own bodyweight to challenge your biceps while also strengthening your core, lats and upper back.

And that’s what I love about calisthenics.

You’re not just training individual muscles. You’re learning how to control your entire body through space.

Weight training can absolutely build functional strength too, but calisthenics gives you another way to develop strength, coordination and skills that carry over into everyday movement.

Remember, longevity isn’t just about how much weight you can lift. It’s about maintaining the strength and control to keep doing the things you love.

DM “CALI” if you’ve been stuck for months or years with your training and I’ll personally reply back.

Thanks for a good week doing things right and serving the world 🙏
25/10/2026

Thanks for a good week doing things right and serving the world 🙏

25/10/2026

Back Activation in 60 Seconds

If you’re doing pull ups but struggling to feel your back muscles working, there’s one simple cue that could make a big difference.

It’s called breaking the bar, and it’s something I use when training pulling movements, especially when working towards advanced skills like the front lever.

Start by gripping the bar around shoulder width apart with your thumbs wrapped underneath.

From there, imagine you’re trying to bend the bar in half by creating rotational tension through your hands.

As you do this, you’ll notice your elbows naturally wanting to rotate inwards towards your torso.

This helps you engage your lats and create more upper body tension before initiating your pull.

You can also practise bringing your shoulder blades together to understand scapular retraction and improve your awareness of how your back muscles work.

The goal isn’t to force your shoulders into one position throughout the entire movement, but to learn how to activate and control them properly.

This becomes especially useful when building pulling strength for exercises like pull ups, rows and front lever progressions.

Remember, getting stronger isn’t always about adding more reps or harder exercises.

Sometimes it’s about improving how you perform the fundamentals so you’re not relying on momentum or unnecessary compensation.

Better technique, stronger foundations and consistent training are what help you progress for the long term.

Head over to my YouTube to learn more in depth on lay activation đź‘Š

24/10/2026

Troy and his beautiful wife Alexandra have six kids between them. Both have successful careers in AI and consultancy.

Both trains 5-6 sessions a week willingly.

Not because he’s more disciplined than you. Because nothing in his week has to happen at a fixed time.

There are coaches at his gym. He knows one of them, rates him as a good coach. Troy chose to trains online.

Here’s his reasoning, and it’s worth sitting with if you’ve been telling yourself in person would be better.

Between sets he’s answering emails. Some mornings he arrives late because something urgent had to go out first.

A fixed one hour slot with a trainer would have collapsed inside a fortnight, and he’d have blamed himself for it.

The thing people assume you lose is instant correction.

Troy’s take: you might lose half a percent of one session’s efficiency. You get the feedback before the next one either way.

What you gain is being able to rewatch it. Go back to the cue a week later. Push back on it if you don’t agree.

And the part nobody mentions. A coach you actually click with is rare. There might not be one within an hour of where you live.

Full interview on YouTube. Search up “Major Calisthenics Troy”

24/10/2026

Parallel Dip Technique in 60 Seconds

If you’re experiencing shoulder discomfort whenever you do parallel dips, one thing worth checking is how you’re positioning your shoulder blades.

One mistake I used to make was focusing too much on opening my chest without properly controlling my shoulders throughout the movement.

And that’s where learning how to protract your shoulder blades can be useful.

Instead of allowing your shoulders to move excessively backwards, think about gently rounding your upper back and pushing through the parallel bars.

This helps engage your serratus anterior, an important muscle responsible for shoulder blade control and stability.

Start at the top of your dip with your arms locked out, shoulders controlled and core engaged.

As you lower yourself, maintain a comfortable shoulder position and avoid forcing your chest excessively open.

Then push back up with control, focusing on actively pressing through your hands and maintaining tension through your shoulders.

You can briefly reset your shoulder position at the top before starting your next repetition.

Remember, you don’t need to exaggerate the rounding of your shoulders. The goal is controlled movement, not forcing one position throughout the entire exercise.

And if you’re experiencing persistent shoulder pain, don’t simply push through it. Technique is only one possible factor.

Building long term strength isn’t just about how many reps you can perform. It’s about developing the control to keep progressing consistently.

Follow me for more practical calisthenics tutorials to help you build strength, improve your technique and train for longevity đź‘Š

23/10/2026

Russian Dips in 60 Seconds

If you’re struggling to get your first muscle up, one of the biggest challenges is learning how to transition your body over the bar.

And one of my favourite exercises to build this strength is the Russian dip.

The best part? You can practise this at home if you have access to a stable set of parallel bars.

Start by gripping towards the ends of the parallel bars and lowering yourself into the bottom dip position.

From there, lean your body backwards while keeping your elbows tucked close to your torso.

Allow your forearms to come into contact with the bars, then drive your head and chest forward as you transition back into the bottom dip position.

Once you’re there, push through your palms and extend your arms to return to the top.

The goal is to learn how to drive your elbows backwards and transition your body forwards, which helps develop the coordination needed for the muscle up.

Start slowly to master the movement before gradually building speed and explosiveness.

This exercise challenges your triceps, shoulders and transition strength while teaching you how to move your body around the bar.

Remember, the muscle up isn’t just about having strong pull ups. You also need the strength and coordination to transition smoothly into the pushing phase.

If you’re working towards your first muscle up and don’t know which progressions to follow, head over to my YouTube channel Major Calisthenics and search for my muscle up tutorials.

I’ve got FREE step by step training to help you build towards your first rep 👊

23/10/2026

This one was an expensive mistake on our behalf.

We went into it with an interior designer and a construction team who were recommended, and they were great in their own craft.

However, we did not set a timeline. We feel that the construction, which could have been completed in 2 months max, took us over 6 months, and we were paying rent of 30k a bar while still picking the materials. This has cost us months in progress and also money.

The reflexion here is to, like my dad said, have a contract in place, set a timeline, and if they don't complete by a certain date we agreed, then the contractors will get penalised.

23/10/2026

Trying something new đź’›

22/10/2026

Thirty weeks ago Guy needed a machine or a band to do one.

He did fifteen and I told him via text he got more in him, then three more because I told him he had them in him.

He’s a retired professional in his fifties with a travel schedule most people couldn’t train around.

Full interview on YouTube. Comment Guy and I’ll send it over 🙏

22/10/2026

Shoulder Stability in 60 Seconds

If you want to stay strong, mobile and capable as you get older, you need to start prioritising your joints just as much as your muscles.

One thing I’ve learned throughout my calisthenics journey is that building strength means very little if you constantly have to stop training because of injuries.

That’s why I always prioritise joint preparation before my workouts.

One of my favourite drills is the forearm plank with scapular protraction and retraction.

Start in an elbow plank position with your shoulders stacked directly above your elbows.

Keep your core engaged, tuck your pelvis underneath you and maintain a strong body position.

From there, slowly allow your shoulder blades to come together as your chest sinks slightly towards the floor.

Then push firmly through your forearms, spreading your shoulder blades apart and rounding your upper back slightly.

This is where you’re going to engage your serratus anterior, an important muscle for shoulder blade control and stability.

The key is to keep your elbows planted and your core engaged while allowing the movement to come from your shoulder blades.

Over time, this can help you develop better shoulder control and prepare your upper body for more demanding exercises like push ups, dips and handstands.

Remember, longevity isn’t just about how strong you are today. It’s about building a body that can continue performing for years to come.

If you’re tired of recurring setbacks and want to build functional strength with a structured training system and personalised coaching, I can help.

DM me “CALI” and I’ll show you how my CaliStrength System can help you build strength, improve your movement quality and train with greater confidence 👊

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