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Old 11-29-2011, 06:08 PM   #1
Nick Karrasch
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Question Suggestions of what to do while my hands heal

Hi all,

My hands are completely ruined from a pull-ups WOD the other day. I went for a run yesterday, that was pretty boring. Anyone have any good suggestions of what I can do in the meantime?

I'm trying to think of exercises that don't rely on gripping. So far I have:

Don't use hands at all:
air squats
unweighted lunge
box jumps
tuck jumps

Don't need to grip much:
front/back squat
wall ball
broom OHS

Can anyone help add to my lists?


Last edited by Nick Karrasch; 11-29-2011 at 06:26 PM.. Reason: added exercises
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Old 11-29-2011, 06:43 PM   #2
Casey Marek
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Re: Suggestions of what to do while my hands heal

Im in the same exact boat! My wrists are killing me!
Im going to focus this entire month on technique with the dowel , Getting a nice straight thruster, front squat, oh squat etc. Stretching it out. I think this might be a blessing in disguise !
If you're getting off track and you wanna get back , gonna take a lot of work , gonna break your back."
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Old 11-30-2011, 12:46 PM   #3
Michael Loucas
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Re: Suggestions of what to do while my hands heal

Maybe burpees? The impact on the ground may be painful though.
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Old 11-30-2011, 01:05 PM   #4
Ben Moskowitz
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Re: Suggestions of what to do while my hands heal

Good mornings
Single leg good morning
glute ham raise (or "natural glute GHR/Russian leg curl)
hip thrust (google Bret Contreras hip thrust)
weighted lunges in a back squat or front rack fashion
reverse hyper
side and prone bridges
Roman chair/GHR situps
most plyometric or SAQ (speed agility quickness) drills.
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Old 12-04-2011, 09:18 AM   #5
Brendan McNamar
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Re: Suggestions of what to do while my hands heal

WOD: 30min LAMAP

Google: CrossFit hand care

Go to store and buy Ped Egg or similar micro razor file

Learn what movements done at high reps put your hands at risk and how to grip bar to reduce chances of tears.

Learn that it is not worth doing high probability of tear workouts in regular training. Most body weight exercises can be increased and improved through the frequency method without putting you hands at risk.

Train smart.


LAMAP = (learn as much as possible)
Nomadic CrossFit Coach
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Old 12-04-2011, 08:27 PM   #6
Blair Robert Lowe
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Re: Suggestions of what to do while my hands heal

Pushups on parallettes or fingers. Pullups on fingers, climber style.

You can use straps for front squats or DL or any pulls/shrugs.
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Old 12-05-2011, 08:20 PM   #7
Aaron Gainer
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Re: Suggestions of what to do while my hands heal

Wear gloves(only time its even acceptable) until the callouses heal! Bag Balm(great moisturizer for the hands for lifters) those hands at least daily!
B.S. Physical Education and Health
NSCA C.S.C.S, USAW Level 1
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