{"id":9456,"date":"2022-07-11T19:09:09","date_gmt":"2022-07-11T19:09:09","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9456"},"modified":"2022-07-12T17:56:46","modified_gmt":"2022-07-12T17:56:46","slug":"get-a-grip-improve-your-grip-and-much-more-with-this-exercise","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/get-a-grip-improve-your-grip-and-much-more-with-this-exercise\/","title":{"rendered":"Get A Grip: Improve Your Grip And Much More With This Exercise!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip.\u2063 \u2063Loading just one side of the bar makes these very anti-lateral flexion in nature. <\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise will have a positive carryover to pull-ups, muscle-ups, deadlifts, and many other exercises, sports, and daily activities. Grip training is very important! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Overhead Barbell Hold + Single Hanging Kettlebell\u2063\u2063\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/nHCALJQcpFY?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\"><li>Hang a band around one end of a barbell, and attach a kettlebell to the band. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred hand width. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press the barbell into an overhead position (or start with barbell in an overhead position). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you are in the overhead position, your entire body should remain in a fixed position.\u2063 Your head, torso, and hips should be in a stacked position. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep the barbell over your head. It should not drift ahead or behind of your body. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your wrists in a neutral position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now hold for the target length of time.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to excessively shrug. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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 weight to shift from knee to knee.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\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\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#dfdfdf\">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;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/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","protected":false},"excerpt":{"rendered":"<p>This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip.\u2063 \u2063Loading just one side of the bar makes these very anti-lateral flexion in nature. This exercise will have a positive carryover to pull-ups, muscle-ups, deadlifts, and many other exercises, sports, and daily activities. Grip training is very important! Coaching Tips: Hang a band around one end of a barbell, and attach a kettlebell to the band. Adopt your preferred hand width. Press the barbell into an overhead position (or start with barbell in an overhead position). Once you are in the overhead position, your entire body should remain in a fixed position.\u2063 Your head, torso, and hips should be in a stacked position. \u2063 \u2063 Keep the barbell over your head. It should not drift ahead or behind of your body. Keep your wrists in a neutral position. Now hold for the target length of time.\u2063 For the duration of the exercise, do not allow your shoulders to excessively shrug. \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, torso, spine or hips to rotate, or weight to shift from knee to knee.\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063 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<\/p>\n","protected":false},"author":1,"featured_media":9458,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,225,588,1474,11,23,24],"tags":[182,802,840,425,878,875,500,811,526,868,870,871,525,897,869,972,527,968,867,969,1281,1280,1278,1279,1276,1036,1026,1025,1042,1355,882,886,1275,1274,1272,1273,1035,1034,1032,1033,1024,1041,1023,1040,1021,1038,1022,1039,859,183,874,881,271,860,173,880,872,516,237,884,876,1277,846,259,607,1354,1356,608,448,1476,1122,208,233,272,43,39,496,495,1131,494,529,1475,528,1477,290,879,469,1124,1123,1401,41,554,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,514,1403,1020,317,172,470,331,590,298,467,1037,845,1019,747,437,35,873,818,1132,1402],"class_list":["post-9456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-grip-training","category-kettlebell-exercises","category-muscle-ups","category-pull-ups","category-shoulder-health","category-the-ultimate-pull-up-program","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-pull-ups","tag-best-core-exercises","tag-best-core-exercises-for-pull-ups","tag-best-core-workout","tag-best-core-workout-for-pull-ups","tag-best-core-workouts","tag-best-core-workouts-for-pull-ups","tag-best-delt-exercise","tag-best-delt-exercises","tag-best-delt-workout","tag-best-delt-workouts","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-grip-strength-exercise","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-delt-exercises","tag-delt-workout","tag-female-pull-ups","tag-grip-strength","tag-grip-strength-exercise","tag-grip-strength-workout","tag-grip-strengthening","tag-grip-training","tag-how-to-do-muscle-ups","tag-how-to-do-pull-ups","tag-kettlebell-training","tag-kettlebell-workouts","tag-meghan-callaway-core","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-mobility-training","tag-mobility-wod","tag-mobility-work","tag-mobility-workout","tag-muscle-up","tag-muscle-up-training","tag-muscle-ups","tag-muscle-ups-women","tag-oblique-exercises","tag-oblique-workouts","tag-overhead-mobility","tag-pull-up","tag-pull-up-program","tag-pull-up-progress","tag-pull-up-training","tag-pull-ups","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapular-stability","tag-seniors-fitness","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-presses","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-warm-up","tag-shoulder-workout","tag-shoulder-workouts","tag-sports-training","tag-stability-training","tag-the-ultimate-pull-up-program","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","tag-warm-up-exercise","tag-women-pull-ups","main-post"],"yoast_head":"<!-- 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