After seeing the hand specialist yesterday, she's doesn't want me to pull on my injured hand. I had planned to do some light back work, but this is now out, so for back exercises my options seem a bit limited, the only ones I can think of are;
- Morning Glory
Can anyone think of any other back exercises that don't involve pulling?
Also what about some sort of strap, could the strap take all of the weight onto the fore arm and therefor leave the hand out of the equation?
how long did she say you can't lift? Personally, I would just rest up until the hand heals.
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Listen to the doctor, dont mess around with your hand. Give it a week or so. I had my hand stepped on during a rugby match last spring and I kept playing and weight training with it. It only made it worse.
Not for self, but for others
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you could try the straps idea and pull with the elbows and let the strap hold the weight. but that'll still require you to use some grip strength so i dont know how limited your forearms are.
Back exercises are a function of pulling the elbow back. You just need a long enough strap to fit around your elbows.
At the bottom of this article is the "prisoner pulldown:"
You can do something like that or you can even try hooking bands or a strap around your elbow. Just pulling the elbow back is enough usually to activate the lats and get a good workout.
This was the other example I was looking for.
Hope the hand heals up soon.
+1 on the hypers... I can't imagine it taking that long for your hand to heal up.
Powerlifting since Sept 2006
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Some good ideas guys
Hand has been injured for about 6 weeks. The hand specialist is talking of not putting a pulling action on it for another 2 months. However I'm suppose to exercise it by squeezing (amongst other exercises), which means that gripping is not an issue. I'm also OK to do pushing, so bench press is ok.
I'll try the pec dec idea tomorrow, it might work if I can get the machines arms back far enough to give some limited rom.
Never seen those bands before, I'll have a look to see where I can buy them.
Anyone got a photo of the straps to the elbows that I can pick weights up with?
Had a crack at the pec-deck idea and tried everything that was possible. The bottom line was that the edge of the pads were digging into my triceps and I wasn't able to find a way around this problem. When I'm at a different gym I'll try again on the pec-deck there, perhaps there is a pec-deck with floating pads.