Help me work out one-handed!
April 3, 2017 8:05 AM Subscribe
I'm a pretty serious weightlifter, but under doctor's orders I can't do any exercise that involves my right hand for the next month. How can I turn this in to an opportunity?
I'm an avid weightlifter; I train pretty heavy 3-4 times a week. Unfortunately to do a (non-exercise-related) injury, I'm not allowed to do any exercise that would put any strain on my right hand or wrist (whatsoever, e.g. running is OK but even elliptical is out) for the next month or so. That rules out basically everything that I do in my normal routine. Rather than view this as a giant, gains-wrecking setback, I'm trying to look at it as an opportunity to switch up my routine a little. For example, I've been neglecting my conditioning, so I figure this is a chance to do some running and focus on building that back up.
My question is, what are some exercises or training regimens that don't make any use of hands (or at least not the right side, though I'd rather avoid too much one-sided training for obvious reasons) that I might be overlooking? To keep up my normal momentum I'll be working out 3-4 times a week for 45-60 minutes, so I've got a solid chunk of time to fill. My gym is fairly old-school, so while I have access to cardio machines and every imaginable kind of free weight (dumbbell, barbell, kettlebell, sandbag, and medicine ball), I don't have access to any weight machines.
I'm an avid weightlifter; I train pretty heavy 3-4 times a week. Unfortunately to do a (non-exercise-related) injury, I'm not allowed to do any exercise that would put any strain on my right hand or wrist (whatsoever, e.g. running is OK but even elliptical is out) for the next month or so. That rules out basically everything that I do in my normal routine. Rather than view this as a giant, gains-wrecking setback, I'm trying to look at it as an opportunity to switch up my routine a little. For example, I've been neglecting my conditioning, so I figure this is a chance to do some running and focus on building that back up.
My question is, what are some exercises or training regimens that don't make any use of hands (or at least not the right side, though I'd rather avoid too much one-sided training for obvious reasons) that I might be overlooking? To keep up my normal momentum I'll be working out 3-4 times a week for 45-60 minutes, so I've got a solid chunk of time to fill. My gym is fairly old-school, so while I have access to cardio machines and every imaginable kind of free weight (dumbbell, barbell, kettlebell, sandbag, and medicine ball), I don't have access to any weight machines.
Response by poster: (Oh, I forgot to mention: my conditioning is such that I can run a 5k in roughly half an hour, so while it's not great I'm not exactly starting from nothing)
posted by Itaxpica at 8:22 AM on April 3, 2017
posted by Itaxpica at 8:22 AM on April 3, 2017
What about working on balance and agility? Both are skills I tend to neglect that don't use your hands.
posted by juliapangolin at 8:34 AM on April 3, 2017 [1 favorite]
posted by juliapangolin at 8:34 AM on April 3, 2017 [1 favorite]
have you looked into serious mobility stuff? is there somewhere you could take a kinstretch class? 90-90s and other low-load hip and glute activations where you could keep you hands free?
posted by Exceptional_Hubris at 8:40 AM on April 3, 2017
posted by Exceptional_Hubris at 8:40 AM on April 3, 2017
Congratulations, this is your opportunity to really think on your transverse abdominus and obliques! To perfect your deadlift form without weights! To ensure you have the skills to survive an icy winter!
Seconding the core strength and balance work. This is very, very difficult stuff that heavy lifters often pass over--I think because it involves very small adjustments and subtle muscle movements, and doesn't "look like much"-- but you do feel sore after and it will help your lifting form greatly.
I suggest Pilates- there are a lot of moves that don't require arm stability (roll-ups, hundreds, rocker, teaser) and it's pretty easy to find Pilates classes in most cities. Another thought is balance beam work like they do in gymnastics if your gym has one. And that medicine ball is always a useful item that can provide a surprisingly difficult workout.
posted by epanalepsis at 9:44 AM on April 3, 2017
Seconding the core strength and balance work. This is very, very difficult stuff that heavy lifters often pass over--I think because it involves very small adjustments and subtle muscle movements, and doesn't "look like much"-- but you do feel sore after and it will help your lifting form greatly.
I suggest Pilates- there are a lot of moves that don't require arm stability (roll-ups, hundreds, rocker, teaser) and it's pretty easy to find Pilates classes in most cities. Another thought is balance beam work like they do in gymnastics if your gym has one. And that medicine ball is always a useful item that can provide a surprisingly difficult workout.
posted by epanalepsis at 9:44 AM on April 3, 2017
Specific recommendations for ball work:
Bridge (with feet on the ball)
Leg lifts (holding ball with feet)
Ball pass from feet to forearms (if you can do that)
Sit on the ball and lift one foot
Crunch on the ball
Squats with the ball between your back and the wall
Lunges (with one leg on the ball)
I have done all of these in my boot camp class and will attest that they are very satisfying. There are a few more on this website as well.
posted by epanalepsis at 9:48 AM on April 3, 2017
Bridge (with feet on the ball)
Leg lifts (holding ball with feet)
Ball pass from feet to forearms (if you can do that)
Sit on the ball and lift one foot
Crunch on the ball
Squats with the ball between your back and the wall
Lunges (with one leg on the ball)
I have done all of these in my boot camp class and will attest that they are very satisfying. There are a few more on this website as well.
posted by epanalepsis at 9:48 AM on April 3, 2017
I have competed in powerlifting for half a decade and sometimes get hurt. When I am injured so that I am unable to use one hand or one arm, I do make sure to do some unilateral work (what you referred to as one-sided training) because there seems to be evidence that there are contralateral effects to unilateral strength training. That means that working your uninjured side will help your injured side retain muscle mass.
If it's just for one month, you won't develop any significant imbalances in appearance or function from training one side. Some exercises I would do are unilateral dumbbell bench and all those variations (overhead pressing, arnold pressing, incline/decline), dumbbell rows and variations, squatting with a safety squat bar (if you have access to one), and zercher squats. If you like Olympic weightlifting and wilder lifts you could try one handed clean and jerks or snatches with a dumbbell/barbell.
In regards to the core work others are mentioning, weighted planks and side planks are pretty good.
I realize perhaps our goals are different though, because when I am injured I still desperately want to lift weights. The thought of switching over to something like running and not doing any one-sided training is unpalatable because I personally care more about retaining strength and muscle mass. That said, if you aren't training for competition or to have a certain appearance at a certain time, most of the research shows that your gains will come back pretty quickly from a lifting hiatus.
Some studies below on the contralateral gains from unilateral training:
Lee, M and Carroll, T. Cross Education: Possible Mechanisms for the Contralateral Effects of Unilateral Resistance Training. Sports Med. 37(1): 1-4, 2007.
Carroll, T, Herbert, R, Munn, J, Lee, M, and Gandevia, S. Contralateral effects of unilateral strength training: evidence and possible mechanisms. J Appl Physiol 101: 1514-1522, 2006.
Munn, J, Herbert, R and Gandevia, S. Contralateral effects of unilateral resistance training: a meta-analysis. J Appl Physiol 96: 1861-1866, 2004.
posted by Iron Carbide at 11:01 AM on April 3, 2017 [4 favorites]
If it's just for one month, you won't develop any significant imbalances in appearance or function from training one side. Some exercises I would do are unilateral dumbbell bench and all those variations (overhead pressing, arnold pressing, incline/decline), dumbbell rows and variations, squatting with a safety squat bar (if you have access to one), and zercher squats. If you like Olympic weightlifting and wilder lifts you could try one handed clean and jerks or snatches with a dumbbell/barbell.
In regards to the core work others are mentioning, weighted planks and side planks are pretty good.
I realize perhaps our goals are different though, because when I am injured I still desperately want to lift weights. The thought of switching over to something like running and not doing any one-sided training is unpalatable because I personally care more about retaining strength and muscle mass. That said, if you aren't training for competition or to have a certain appearance at a certain time, most of the research shows that your gains will come back pretty quickly from a lifting hiatus.
Some studies below on the contralateral gains from unilateral training:
Lee, M and Carroll, T. Cross Education: Possible Mechanisms for the Contralateral Effects of Unilateral Resistance Training. Sports Med. 37(1): 1-4, 2007.
Carroll, T, Herbert, R, Munn, J, Lee, M, and Gandevia, S. Contralateral effects of unilateral strength training: evidence and possible mechanisms. J Appl Physiol 101: 1514-1522, 2006.
Munn, J, Herbert, R and Gandevia, S. Contralateral effects of unilateral resistance training: a meta-analysis. J Appl Physiol 96: 1861-1866, 2004.
posted by Iron Carbide at 11:01 AM on April 3, 2017 [4 favorites]
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Most core exercises (e.g. elbow planks, yoga ball exercises) use your bodyweight and put no strain at all on your hands - see, for example (and just because it is easily google-able) this list. Do some research and develop a plan that works your entire core; I'd recommend focusing on plank variations rather than crunches.
posted by googly at 8:21 AM on April 3, 2017 [1 favorite]