Stronger Grip With This Awesome Superset!

Here is a superset you can do that will help improve your grip (among other things). These exercises require minimal equipment.

Exercise 1a) Tall Kneeling Single Arm Bottoms-Up Overhead Kettlebell Presses

This exercise improves upper body strength, shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip.⁣ ⁣⁣⁣⁣

Coaching Tips:⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

Get into a tall kneeling position. Your head, torso, and hips should be in a stacked position.⁣⁣⁣⁣ ⁣⁣⁣⁣

⁣⁣⁣Grab onto a kettlebell by the horn, and so it’s in a bottoms-up position, and get into the bottom position of an overhead press.

⁣⁣⁣Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣ ⁣⁣⁣⁣

⁣⁣⁣Now press the kettlebell overhead. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side.

⁣⁣⁣In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣

Pause for a count and gain control.

Now lower the kettlebell back down to the starting position.

Do not keep your shoulder blade pinned. It is meant to move.⁣⁣⁣⁣ ⁣⁣⁣⁣

⁣In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso. ⁣⁣⁣⁣ ⁣⁣⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

⁣In terms of breathing, do what works and feels best for you. I prefer to exhale after I’ve initiated the pressing movement and as the weight is approaching the top position, and will inhale as the weight is returning to the starting position.⁣⁣⁣⁣

Exercise 1b) Pull-Up Iso Grip Switches

This exercise improves grip, shoulder and scapular stability, and lumbo-pelvic stability. This exercise has an awesome carryover to pull-ups, chin-ups, and even muscle-ups.

⁣Coaching Tips:

Adopt your preferred hand width and positioning.⁣⁣⁣⁣ ⁣⁣⁣ ⁣

Your head, torso, and hips should be in a stacked position. Adopt a slight hollow body position. Straighten your knees, squeeze your quads and glutes.⁣⁣⁣ ⁣⁣⁣ ⁣

Get to the top position by performing a pull-up or chin-up. Your elbows should form roughly a 45-60% angle. Maintain this position for the duration of the exercise. ⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

While maintaining this elbow angle and body position, use one hand at a time, and switch your grip.⁣ ⁣⁣⁣⁣

For the duration of the exercise, maintain the pull-up specific body positioning I described above. This will be very challenging.⁣ ⁣⁣⁣⁣ ⁣⁣⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. ⁣⁣⁣

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes and quads. ⁣

In terms of breathing, do what works and feels best for you.⁣

Prescription: Do 2-5 sets of this superset, and rest for 1-2 minutes between sets. A rep range of 8-12 per side for the overhead presses, and 5-10 reps per side for the grip switches is a good benchmark.