{"id":5903,"date":"2021-05-18T17:51:42","date_gmt":"2021-05-18T17:51:42","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=5903"},"modified":"2024-02-27T17:48:16","modified_gmt":"2024-02-27T17:48:16","slug":"improve-your-grip-with-these-5-innovative-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/improve-your-grip-with-these-5-innovative-exercises\/","title":{"rendered":"Build A Stronger Grip With These 5 Innovative Exercises!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Do you want to build a stronger grip? Here are 5 innovative exercises that will help improve your grip.&nbsp;Improving your grip will have a huge positive carryover to your training in many areas!<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\u2063\u2063\u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip.\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Oc-SNKu0qK0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. Set yourself up as you would when you are performing regular glute bridges.\u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a kettlebell in a bottoms-up position, and perform a bottoms-up press. Make sure your shoulder blade remains in a protracted position for the duration for the exercise (move it away from your spine and around your ribcage).\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders.\u2063\u2063 Maintain this position for the duration of the exercise. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Extend your other leg so it is in a vertical position. If you cannot fully extend your knee, or if you are unable to maintain proper form, you can keep your knee bent at a 90 degree angle.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly lower your leg to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, perform kettlebell screwdrivers. In the starting position your palm should be in a neutral position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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, torso, spine, or hips to rotate, or hips to drop. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise keep your core muscles braced (360 degree brace) and squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side (of the leg lowering)<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Overhead Barbell Hold + Hanging Kettlebells\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip.\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Overhead Barbell Hold + Hanging Kettlebells\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/31IoJiDHtLk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hang a band around both ends of a barbell, and attach a kettlebell to the band. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press the barbell into an overhead position (or start with barbell in an overhead position). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you are in the overhead position, your entire body should remain in a fixed position.\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Keep the barbell over your head. It should not drift ahead or behind of your body. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your wrists in a neutral position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now hold for the target length of time.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not allow your shoulders to shrug. \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of a 10-30 second hold<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Pull-Up Iso Grip Switches&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. \u2063 \u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull-Up Iso Grip Switches\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/x0IayxY8sKU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Adopt your preferred hand width and positioning.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Adopt a slight hollow body position. Straighten your knees, contract your quads and glutes.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get to the top position by performing a pull-up or chin-up. Maintain this position for the duration of the exercise.\u00a0\u2063 \u2063\u2063\u2063\u2063Do not allow your elbows to flare out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While maintaining this elbow angle and body position, use one hand at a time, and switch your grip.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, maintain the pull-up specific body position I described above. This will be very challenging.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-6.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-6469\" style=\"aspect-ratio:1;object-fit:contain;width:500px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-6.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:20px\"><strong>SAVE $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Seated Bottoms-Up Kettlebell Presses\u2063\u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves upper body strength, shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip. \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Seated Bottoms-Up Overhead Kettlebell Presses (legs on floor)\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/C0ag2BTUzp8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063\u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a tall seated position, and fully extend your knees. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">I am intentionally leaning back more as this is tougher in terms of lumbo-pelvic stability. \u2063\u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a kettlebell in each hand, and in a bottoms-up position. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform an overhead press. Do not move the weights overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063\u2063In the top position, your arms should resemble close to a straight line, and your biceps should be in close proximity to your ears. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063Pause for a count and gain control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063\u2063\u2063In the bottom position, your elbows should remain at approximately a 45-60 degree angle with your torso. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063Do not allow them to flare out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Leg Hip Lift Hamstring Curl Combo&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the posterior chain muscles, improves grip, shoulder and scapular stability, and lumbo-pelvic stability. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Hip Lift Hamstring Curl Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5E4ZdhLrtLM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063\u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Start with your hips on the ground. Place the back of your foot on top of a bench, box, or other elevated surface.\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">You may either keep your non-working leg fully extended, or bent at 90 degrees. Do not cheat with this non-working side.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred hand width. \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now extend your hips by driving through the back portion of your foot and using your glutes, NOT by arching your lower back and flaring your ribcage. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight(ish) line from your knee to shoulders. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your hips elevated, perform a single leg hamstring curl and pull your body forward using your hamstring. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once your knee is over your heel, perform the reverse movements and return your body to the starting position.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063On the way down\/eccentric component, only go to a range where you can maintain proper form. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Be sure to engage both the core muscles and glutes on the non-working side.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not allow your shoulder blades and shoulders to elevate, and don&#8217;t mindlessly hang out on your joints.\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For 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 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10600\" style=\"aspect-ratio:1;object-fit:contain;width:500px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=768%2C768&amp;ssl=1 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211; <\/strong>Get a package of&nbsp;<em>The Ultimate Muscle-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Pistol Squat Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-6a5dca51af4a12f0eca5593cb1d97e64\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/ultimate-muscle-up-and-pistol-squat-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to build a stronger grip? Here are 5 innovative exercises that will help improve your grip.&nbsp;Improving your grip will have a huge positive carryover to your training in many areas! #1) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\u2063\u2063\u2063\u2063\u2063 This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip.\u2063 Coaching Tips: Do 2-3 sets of 5-10 reps per side (of the leg lowering) #2) Overhead Barbell Hold + Hanging Kettlebells\u2063 This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip.\u2063 Coaching Tips: Do 2-3 sets of a 10-30 second hold #3) Pull-Up Iso Grip Switches&nbsp; 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. \u2063 \u2063\u2063\u2063 Coaching Tips: \u2063\u2063\u2063 Do 2-3 sets of 5-10 reps per side SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #4) Seated Bottoms-Up Kettlebell Presses\u2063\u2063\u2063\u2063 This exercise improves upper body strength, shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip. \u2063\u2063\u2063 \u2063 Coaching Tips: \u2063\u2063\u2063\u2063 \u2063 Do 2-3 sets of 8-12 reps #5) Single Leg Hip Lift Hamstring Curl Combo&nbsp; This exercise strengthens the posterior chain muscles, improves grip, shoulder and scapular stability, and lumbo-pelvic stability. Coaching Tips: \u2063\u2063\u2063\u2063 \u2063 Do 2-3 sets of 6-12 reps per side SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Muscle-Up Program&nbsp;and&nbsp;The Ultimate Pistol Squat Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":5997,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,1,225,588,592,11,86,23],"tags":[182,840,500,236,183,271,326,325,173,409,408,400,396,68,697,483,67,487,480,65,347,413,72,374,384,489,488,839,232,607,231,608,448,360,77,141,361,415,414,434,433,207,645,208,449,233,238,43,114,343,195,41,186,40,554,37,776,317,172,470,331,298,73],"class_list":["post-5903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-grip-training","category-kettlebell-exercises","category-minimal-equipment","category-pull-ups","category-pushing-movement","category-shoulder-health","tag-ab-training","tag-ab-workout","tag-athlete-training","tag-bottoms-up-kettlebell-training","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-female-glute-training","tag-glute-bridge","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-grip-endurance","tag-grip-exercises","tag-grip-strength","tag-grip-strength-training","tag-grip-strengthening","tag-grip-training","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-women","tag-kettlebell-exercises","tag-kettlebell-presses","tag-kettlebell-training","tag-kettlebell-workout","tag-kettlebell-workouts","tag-meghan-callaway-core-training","tag-meghan-callaway-pull-up-program","tag-pull-up-advice","tag-pull-up-program-for-women","tag-pull-up-tips","tag-pull-up-training","tag-pull-up-training-for-women","tag-pull-up-workouts","tag-pull-ups","tag-pull-ups-for-women","tag-rotator-cuff","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-stability","tag-strong-glutes","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build A Stronger Grip With These 5 Innovative Exercises! - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Do you want to build a stronger grip? 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