Lifts I can do with a fractured metacarpal?

Discussion in 'Strength & Conditioning Discussion' started by beeran1, Feb 29, 2012.

  1. beeran1

    beeran1 Purple Belt

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    Hi all - just broke a bone in my hand during BJJ last week, and I'm wondering if y'all can recommend any routines or random exercises that I can do without using it. Bands, weights, whatever.
     
  2. Gfreak

    Gfreak Purple Belt

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    front squats "genie" grip probably wouldn't hurt it.
     
  3. TheeFaulted

    TheeFaulted Inzer Belt

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    Safety squat bar squats.

    Deadlift with straps

    One armed chins

    Jumps, sprints, etc
     
  4. JauntyAngle

    JauntyAngle International man of mystery

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    Zercher squats, Glute Ham Raises, Barbell Hip Thrusts.
     
  5. averagejoex9000

    averagejoex9000 Orange Belt

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  6. Tosa

    Tosa Red Belt

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    Safety bar GMs. Sled or prowler sprints. Lunges, step-ups.
     
  7. LitteringAnd

    LitteringAnd Purple Belt

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    Everything said is good and I originally came in to post a couple that were said.

    No need in repeats so I will say this, for alot of upper body stuff such as bench and overhead press I would probably consider using machines for a bit. Better than not doing anything at all.

    Also pushups and pike presses. Pulling movements are a tougher thing to get around, but perhaps you could use straps for those, but I'm not sure.
     
  8. TeddyRoosevelt

    TeddyRoosevelt Brown Belt

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    About a year ago, I broke my hand and destroyed a few ligaments around my thumb. It was surgically repaired and casted.

    I squatted twice a week in the cast, and then did some unilateral upper-body work. It is possible to perform full back squats, and I recommend you do so.

    Take it as an opportunity to get stronger and better conditioned.
     
  9. beeran1

    beeran1 Purple Belt

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    Don't you risk potential instabilities, overcompensation from other body parts, or something I'm not thinking of with unilateral lifting?
     
  10. belph

    belph Pissing into the wind.

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    Ffs, don't do zerchers..








    [​IMG]
     
  11. TeddyRoosevelt

    TeddyRoosevelt Brown Belt

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    Sure. But it's for a limited amount of time, and the unilateral upper-body work wasn't really my focus. I improved my squat and my conditioning, which I think is fine giving the circumstances.
     
  12. SteveX

    SteveX Nobody F*cks Wit Da Jesus

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    Considering this is just until your injury heals up, I wouldn't worry too much. If you only trained predominantly one side of the body for years and years then it might become a problem. Due to the contralateral strength training effect, at the very least it'll help you from losing strength on the injured side.

    http://j,a,p.physiology.org/content/101/5/1514.full

    EDIT: The filter is messing up the link. It is just a meta-analysis of the contralateral strength training effect. If you're interested just remove the commas from the first part of the link.
     
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  13. PoundUmOut2

    PoundUmOut2 American Gangster

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    whatever your doctor says you can do.

    we arent doctors.
     
  14. General Sherman

    General Sherman Green Belt

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    Your sig, CT and AV change so frequently, I can't keep up. You degenerate gambler.
     
  15. LitteringAnd

    LitteringAnd Purple Belt

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    It doesn't seem like he wins very many of the bets he is involved in does it.
     
  16. belph

    belph Pissing into the wind.

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    PUO2 is a shitty gambler.
     
  17. General Sherman

    General Sherman Green Belt

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    He did win an account bet once, but the other guy never "paid".
     
  18. PoundUmOut2

    PoundUmOut2 American Gangster

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    i bet on nearly every fight, be it boxing, mma. whatever.

    wait until football season starts again... shit gets intense.
     
  19. PoundUmOut2

    PoundUmOut2 American Gangster

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    three times, player.
     
  20. Endo

    Endo o hai!

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    Don't do deadlifts of any variation or any other pulling movement, with that hand.
     

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