brkon hand - need one arm programming

[Ed Haywood]

Broke a bone in my hand today. Will get prognosis from ortho on Thurs after swelling goes down, but I'm not lifting or gripping anything with my hand for at least 6 weeks.

I need some advice on alternate programming while I heal. My goals are to increase leg/glute/pc strength, and maintain metcon fitness and body comp.

I'm thinking something simple with squats and running. Say a 2 day cycle with 400m/800m running intervals on day 1, front squats on day 2, then a day of rest. I can also mix in situps, back extensions, box jumps, and walking lunges for the metcons.

Any suggestions on other lower body exercises I can do with only one arm? I think I can probably do stable front squats using one hand, but I don't see any way to do back squats. Should I consider movements such as leg presses and extensions as an interim measure?

[Jason Scheffler]

Get in touch with Michael Whities. He is on the message board and only has one arm so I'm betting he can give you a couple of suggestions.

[Ed Haywood]

Thanks, great advice.

[Robert D Taylor Jr]

Ed does where you workout have a Manta? It kind of braces the bar on your shoulders which might allow you to stabilize the weight with one hand and maybe the other arm draped over. It will force you to do high bar, which isn't the best for PC development, but it's better than nothing, I guess.

You could work on one arm chins

[Arturo Garcia]

I've had surgery in both AC joints, sepparately, and each time I would do some WODS i invented which included one arm movements.

DB snatches are incredibly taxing to your whole body, I guess because you move the weight an incredibly long distance in a very short period of time. Mix them with sit-ups (or GHD) or something else and you'll see what I'm talking about. If you're truly brave, do DB squat-snatch, not just snatch. It is absolutely brutal.

But there are many threads like this! Really, I wont be like those rude posters and insult you (lol), but this has been posted many times. There are many WODS that don't even use the arms:

-Michael
-Runs and squats
-400m for time with 2 mins rest between.
-Pistols
-Box jumps.
-Lunges, tons of them.
-Hip extensions, or back extensions.
-Sit-ups
-Sprints
-And like I said, one arm work but the experts don't advise to overdo the one arm work, but some strength training on the good limb is supossed to help keep strength of the injured limb.

Good luck!

[Ed Haywood]

My main dilemma is how to continue to progress on squat strength while hurt. Can squats be safely done with one arm? Assisted spotting maybe?

Are pistols and single leg squats an acceptable sub for weighted squats? Two legged air squats don't do much for me strength wise.

Manta might work. I could buy one. I do HBS anyways.

[Steven Low]

Sprinting is good

The other options you listed are ok.

[Ed Haywood]

I'll try sprinting. The jostling might be a bit uncomfortable til my hand sets up.

[Ed Haywood]

Saw the doctor. My hand and wrist are in a cast for 6 weeks.

I tried squatting and I can do both front squats and back squats with no problem. I'll probably focus on front squats, back squats and lower body metcons. Does anybody have any suggestions for how to program this? Maybe a 3 day cycle with a metcon workout on day one, a squat workout on day two, and then a rest day? Alternate front and back squats for the squat day?

[Steven Low]

Originally Posted by Ed Haywood

Saw the doctor. My hand and wrist are in a cast for 6 weeks.

I tried squatting and I can do both front squats and back squats with no problem. I'll probably focus on front squats, back squats and lower body metcons. Does anybody have any suggestions for how to program this? Maybe a 3 day cycle with a metcon workout on day one, a squat workout on day two, and then a rest day? Alternate front and back squats for the squat day?

If your lifts are up into the intermediate-advance range... do a smolov squat cycle.