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Exercises Movements, technique & proper execution

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Old 12-19-2013, 06:24 AM   #1
Thomas Jessen
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Exercises without wrist

Situation: I can't use my wrists (at all) due to a clean going wrong back in February.
I'm trying my best not to lose the prior shape, but I can't come up with any ideas for exercises exept air-squats and planking - and running of course. Although planking is great, it tends to get... tiring (mentally).
Do you guys have any ideas for possible exercises not strainig the wrist?
- Thomas
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Old 12-19-2013, 07:49 AM   #2
Paul Victor French
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Re: Exercises without wrist

We might need some more info. Is this a permanent change? What do your wrists now allow, based on your injury I'd assume that front rack position that cleans, front squats, thrusters and the like use.

Do they allow pushups, burpees, back squats, pullups, box jumps, kb work, lunges, db work??
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Old 12-19-2013, 08:12 AM   #3
Miles Roberts
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Re: Exercises without wrist

You could still do weighted squats - have someone help you get a sandbag or something on your shoulder(s).

You could put straps on the bar and put your elbows in the straps and do knees to elbows/toes to bar.

You could do situps and supermans, or if you have access to a GHD, GHD situps/back extensions.

pistols.

Your wrists seriously aren't healed enough to do basic stuff after 10 months?
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Old 12-19-2013, 08:21 AM   #4
Jason Newland
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Re: Exercises without wrist

I injured my C5 disc in my neck last summer, and so couldn't do any upper body work for quite a while, so ended up coming up with a bunch of lower body exercises that I could do to keep from getting completely out of shape.

I ended up doing:
air squats
lunges
ab-mat situps
GHD if you have access to it
if you have a weighted dip belt - hook some kettlebells in there and do weighted squats (I stood up on a couple of Rogue boxes, so I could still get the depth before the KB's hit the ground)
weighted sled pulls,
and so on.

You just have to be a little creative in your workouts, but it can be done. Good luck.
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Old 12-19-2013, 09:12 AM   #5
Greg Warren
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Re: Exercises without wrist

Don't forget the always enjoyable box jump.
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Old 12-19-2013, 10:24 AM   #6
Aaron Herzog
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Re: Exercises without wrist

zercher squats?
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Old 12-19-2013, 11:30 AM   #7
Blair Robert Lowe
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Re: Exercises without wrist

Try some wrist wraps.

Maybe you can use straps as well.
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