Broke Hand - Out for 6-8 Weeks need advice

[Staring At Fate]

Got the official news yesterday wont be able to do any exercises with barbells/dumbells with mu only option being the Leg Press/Leg Extension machine :redface:. My other option would be to start running everyday but since I wont be lifting for up to two months wouldn't I lose an insane amount of Strength? Really pissed off my whole life is taking a hit for this long but theres nothing I can do about it at this point and I dont want to be doing nothing for that long.

 

[UrbanSavage**]

Safety squat bar squats, zercher squats, safety squat bar good mornings, front squats (with straps or with your arms crossed), glute ham raises, reverse hypers, sled dragging with a harness or with it attached to your power belt, core and ab work, sprints and running are still all options. You have no excuse to not keep your squat and deadlift up to par, or even improving, with all of the options I just listed.

 

[Tosa]

Zercher squats, Zercher GMs, Zercher deads (personally I'd do these off pins, so my lower back didn't round). Band GMs, Back extensions, Glute ham raises, reverse hypers. If you have or can get access to a Safety squat bar, then SSB squats and GMs. Single leg squats. Sprints, Hill Sprints. Sled drags.

If you can get access to a lifting hook, so you can pull with your broken hand then you can still do deadlifts, rows, and chins as well. If you have a weighted vest, you can use that to add weight instead of, or in combination to DBs/barbell, if that makes it more mangeable.

There's also front squatting with straps. I'm pretty sure that if you had the strap tight around the wrist of your broken hand you could still do moderate front squats.

Band or cable work for the arm with the injured hand to limit muscle and strength loss.


I think that's enough variety to get you through 6-8 weeks.

 

[Staring At Fate]

I have a huge cast over my hand/arm that makes it impossible to grip.2

I'll look into these exercises regardless.

 

[Staring At Fate]

Zercher Squats/Deadlifts look painful but looks like I'll be attempting them tommorow.

 

[raptorjesus29]

that sux but atleast you have a fixed timetable for recovery. I injured my lower back in october and am still out with no idea of when I can go back to lifting.

 

[raptorjesus29]

also be ready for the itchiest two months of your life, and get some lotion for your hand skin when they take the cast off.

 

[UrbanSavage**]

I have a huge cast over my hand/arm that makes it impossible to grip.2

I'll look into these exercises regardless.

You can still do every single exercise I mentioned, and again you have no reason to not improve your squat and deadlift.

Btw, it's easy to front squat without gripping the bar.

Go to 2:22 for proof

 

[UrbanSavage**]

Zercher Squats/Deadlifts look painful but looks like I'll be attempting them tommorow.

Dude, suck it up and play the hand you were dealt. You're lifting weights, it's going to hurt sometimes. SSB squats, SSB good mornings, zercher squats, zerchers with a fat bar, glute ham raises and front squats are a lot better than being a pussy and doing leg extensions and leg presses all day.

 

[TeddyRoosevelt]

Urban, I very much enjoy the "thumbs-up" front squat rack position.

 

[belph]

Zercher Squats/Deadlifts look painful but looks like I'll be attempting them tommorow.

you get used to them

 

[Janderson Jilva]

You can still do every single exercise I mentioned, and again you have no reason to not improve your squat and deadlift.

Btw, it's easy to front squat without gripping the bar.

Go to 2:22 for proof

thats was a nice workout.

I can only bench 205 3 times.. But I can do that all day.

Just curious watching guys like Dave Tate and other powerlifters whenever they start benching heavy they always have that block of wood. Whys that?

 

[RukshawM4st3r]

shoulder injuries.

 

[LZD]

Dude, suck it up and play the hand you were dealt.

Lol.

 

[UrbanSavage**]

Lol.

:icon_lol:

 

[SuperAlly]

Give the guys his dues. Originally he thought he was going to be shitty machine exercises because he wasn't aware of his other options. Thanks to some very informative posts he has some better options and although he's admitted it may hurt like hell, he's already said he's gonna get stuck in and do it. Sounds like he has or will suck it up and get on with it.

 

[ahab]

After breaking my hands 4 times I do not reccomend doing any sort of work that involves gripping with your hand. Having to get the bone re-set and wearing the cast even longer and missing out on even more training is not worth it.

No, you won't lose much strength. Go squat.

Also search, this topic comes up regularly.

 

[MASShole]

You can front squat like the pics shown, or you can put your hands together in front and slightly above you to squat. You're not squeezing the bar.

When there was an oly club at my gym one guy broke his hand and this is how he squatted.

If you have a SSB you can also back squat.

Don't just limit yourself to "running". Sprints, hill sprints, plyometrics, etc.

 

[Staring At Fate]

Today I'll be doing Front Squats,1 Zercher Deadlifts,1 Arm Deadlifts,1 Arm Snatches, and some Neck Exercises. As much as this sucks I think by being open minded I can still be extremely productive with my injury.

 

[Steak**]

thats was a nice workout.

Front Squats are easy to do without gripping the bar. There is another way to do them, unlike the way in that picture. It's a little hard to explain, but you basically cross your arms. Kieth wrote about it.



YouTube - 500 Front squat @ 97kg

Are these just straps that he wrapped around the bar here? I've never seen something like that before when front squatting.