Broken Finger, Big 3 alternatives?

Discussion in 'Strength & Conditioning Discussion' started by NinjaBlack, Sep 11, 2010.

  1. NinjaBlack Blue Belt

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    My ring finger has a small fracture, spending 1-2 weeks in a splint with hopefully no movement whatsoever. Any ideas for alternatives so I lose the least amount of strength possible over the next 3-4 weeks?

    I think I can still squat without the finger distracting me too much, I just won't be able to grip the bar; If Misha can squat without any hands I should be fine haha!
    I'm considering heavy GM's in place of deadlift because it seems to be a similar movement. Bench press- I might just have to go to the globo-gym and use their bench machines, I don't forsee it helping much, but what other options do I have really?
     
  2. Big H Blue Belt

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    zercher deadlifts and zercher squats!
     
  3. Urban Savage Mystic

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    How about lifting hooks? The tendency to grip with deads might still be too much but you could do pullups.
     
  4. Tosa Red Belt

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    Squat if you can, otherwise zercher squat. GMs, and whatever else you can do for posterior chain work (ex. glute ham raises, back extensions). And getting in some machine work is a good idea...it won't make you stronger, but it will minimize any strength loss.

    Would it be possible for you to do pulling exercises using only your index and middle finer if you used straps? If even it limits how much weight you can use, I still think it'd be worthwhile.

    Also, what about weighted push-ups, but with your hands elevated, so your fingers aren't in contact with anything, just your palms?

    3-4 weeks isn't that big a deal. Think of it as an extended deload.
     
  5. wildman1717 Green Belt

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    One to two weeks is anything to worry about. I agree with the above poster, extended deload.
     
  6. joshetc butthole hurts from teh gay

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    You will be fine.. you can squat and bench just fine with a broken pinky.. do squats instead of deadlifts until it is healed and that is it.

    You might not be able to strain as hard without gripping the bar very strongly but that doesn't matter. No point over-complicating things.
     
  7. VoodooPlata Brown Belt

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    I agree with Big H; this is a great time to get to know Zercher better :cool:
     
  8. NinjaBlack Blue Belt

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    Great suggestions. I plan on working on zercher DL and weighted pushups are great ideas. I can't do flat pushups, but doing pushups on something that only requires my palm to touch it will work great... I actually have the perfect setup in my backyard- a planter for flowers.

    Awesome ideas that I might not have thought of, thanks guys.
     
  9. PCP Guest

    I do not recommend this as the extreme range of motion forces you to round your lower back. I suggest doing them off pins in a power cage so the ROM isn't so extreme. When Sherdog had a "Zercher Deadlift" (I put these in quotes as Ed Zercher never did these) contest, Devilsson injured his lower back doing them.
     
  10. miaou barely keeping it together

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  11. NinjaBlack Blue Belt

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    I don't know the details of his injury but I plan on keeping it light, especially being new at the movement.
     
  12. lena Blue Belt

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    One of the rare instances in which gym machines are actually going to be useful!
     

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