{"version":"1.0","provider_name":"Meghan Callaway","provider_url":"https:\/\/meghancallawayfitness.com\/my-blog","author_name":"Meghan","author_url":"https:\/\/meghancallawayfitness.com\/my-blog\/author\/adminmeg1\/","title":"Stronger Grip With This Awesome Superset! - Meghan Callaway","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"A8P5cYzPRN\"><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/stronger-grip-with-this-awesome-superset\/\">Stronger Grip With This Awesome Superset!<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/meghancallawayfitness.com\/my-blog\/stronger-grip-with-this-awesome-superset\/embed\/#?secret=A8P5cYzPRN\" width=\"600\" height=\"338\" title=\"&#8220;Stronger Grip With This Awesome Superset!&#8221; &#8212; Meghan Callaway\" data-secret=\"A8P5cYzPRN\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/meghancallawayfitness.com\/my-blog\/wp-includes\/js\/wp-embed.min.js\n\/* ]]> *\/\n<\/script>\n","thumbnail_url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_8004.jpg","thumbnail_width":512,"thumbnail_height":475,"description":"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.\u2063 \u2063\u2063\u2063\u2063 Coaching Tips:\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Get into a tall kneeling position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063Grab onto a kettlebell by the horn, and so it\u2019s in a bottoms-up position, and get into the bottom position of an overhead press. \u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063Now 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. \u2063\u2063\u2063In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 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. \u2063In terms of breathing, do what works and feels best for you. I prefer to exhale after I\u2019ve 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.\u2063\u2063\u2063\u2063 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. \u2063Coaching Tips: Adopt your preferred hand width and positioning.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 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.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 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.&nbsp;\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 While maintaining this elbow angle and body position, use one hand at a time, and switch your grip.\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, maintain the pull-up specific body positioning I described above. This will be very challenging.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 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. \u2063\u2063\u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes and quads. \u2063 In terms of breathing, do what works and feels best for you.\u2063 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. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE"}