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  1. #1
    Sang's Avatar
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    Hell yeah! Hell no!

    What kind of strength exercises can you do one handed?

    Well, **** happened. I injured my hand a month back and was no longer feeling any pain and my doctor gave the go ahead so i took a padded amateur fight. Ended up winning the fight but in the process my hand started hurting badly again. So i went to a different doctor to get a second opinion and he reffered me to a specialist after i jumped through xray/ultrasound hoops who then told me i need surgury and will be out of training for at least 4 months.

    4 months is a hell of a long time for me to not train, what would you suggest i do with one hand? So far i'll be doing 6x600m interval sprints every second day to keep up the cardio and intensive ab exercises + body squats but i'm wondering if any of you guys know some exercises which work out the upper body and back.

    I can probably do pushups off the palm but not the kind where you push off into the air. Any tips you guys can offer would be great, i'm pretty depressed about this. Also a kind of related note, what jobs can you do when you can't write, type fast or lift? The way this is going i'll probably be a fat slob on welfare. Might be a good opportunity to learn portuguese.

  2. #2

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    Hell yeah! Hell no!
    Kettle Bells! Bust out some turkish get-ups with em. There are tons of other stuff you can do with those things as well.

  3. #3
    Sang's Avatar
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    Hmm, just around the wrist? I'll have about a 5 degree range of motion with my hand so no grabbing on.

  4. #4
    TheRuss's Avatar
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    Hell yeah! Hell no!
    There's lots of resistance training that you can do one-handed... sort of. Take a dumbbell exercise, only use the dumbbell on your good side, and... watch a left-right imbalance develop. D'oh.

    If you have access to a safety squat bar, you could probably manage that single-handed. Since most people don't, though, you might be able to get away with Zercher squats (kind of like a front squat but with the barbell cradled in your elbows).

  5. #5

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    Hell yeah! Hell no!
    With KB's you can do one handed swings and cleans.

  6. #6
    Emevas's Avatar
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    "Emevas,
    You're a scrapper, I like that."-Ronin69

  7. #7
    Sang's Avatar
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    Hell yeah! Hell no!
    Wow, thankyou Emevas!

  8. #8

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    May 2008
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    Hell yeah! Hell no!
    I have a set of these that I used to work through some tendonitis that affected my ability to grip ... they worked out really well for me ... I suppose they might work for some types of hand injuries.

    http://www.1-ton-hooks.com/index.html

  9. #9
    Sang's Avatar
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    Hell yeah! Hell no!
    Thanks for the thought muddy but it won't work with this injury. I've torn straight through the things which hold the tendon which goes over the nuckle in place so it is floating free. Any pressure on the middle/top of the hand will cause me possible permanent damage. The doctor said if i don't treat this properly i'll 'look like a dickhead', think mallet finger but with the whole finger not just the end.

    What do they mean by 'ab strap' in the Knife Game link Emevas? Is it something i'll have to go buy at a sports store or should it be in a gym already. This has been the best news i've had all day, can't wait to give the Zercher lifts a try.

    This also suprised me:
    'There is a potential sympathetic contralateral training effect, neurological and physiological, where (voluntary) strength can still be developed in the injured limb (as much as 8%) by continuing to train the uninjured side (Carroll 2006).'

  10. #10
    Emevas's Avatar
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    Hell yeah! Hell no!
    If your gym doesn't have it, you'll have to purchase one. Shouldn't be too pricey, you could most likely buy it on the site with the article (Elitefts.com)

    Yeah, that's one of my favorite articles for the combat athlete, as they have a great tendency to injure their hands, haha.
    "Emevas,
    You're a scrapper, I like that."-Ronin69

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