T Nation

Help With One-Armed Workout Please

Hi guys,
Ive been trying to put a workout schedule together whilst my right elbow is fractured.

I think that I can manage some one armed deadlifts (suitcase lifts), hamstring cable curls (as TC has descibed in a violent variations article), leg curls, leg press (sob) and even leg extensions!

I was thinking of trying to conjure some kind of weighted belt squat whilst standing on two benches.

Any other exercise ideas anybody?
Any thoughts on whether or not I should do some unilateral upperbody exercises?
Thanks for any advice,
Adam

Check out some info on Dan John’s web site. He spent a year training with a shattered wrist.

ROFL, that post title is classic. sorry, i know, tubesteak boogey…

[quote]Chickenmcnug wrote:
ROFL, that post title is classic. sorry, i know, tubesteak boogey…[/quote]

LOL! You’re the tube steak boogie!

TBS!!!

hey buddy,

I have a cast on my right wrist and have been doing lots of leg work and 1 arm stuff. My right arm has always been stronger than my left so Im not afraid of my left getting too strong.

I tried the belt squats. They aren’t bad at all. I suggest trying them out if you can’t get a bar on your back for regular squats, or even front squats bodybuilder style. If you can get a bar on your back then you’re golden.

Some stuff to do with one arm could be bent presses, 1 arm snatch, 1 arm presses and rows. You might be able to do some shrugs on those standing calf raise machines.

Its a struggle, tell me if you get any good ideas and we’ll share.

-poper

[quote]poper wrote:
hey buddy,

I have a cast on my right wrist and have been doing lots of leg work and 1 arm stuff. My right arm has always been stronger than my left so Im not afraid of my left getting too strong.

I tried the belt squats. They aren’t bad at all. I suggest trying them out if you can’t get a bar on your back for regular squats, or even front squats bodybuilder style. If you can get a bar on your back then you’re golden.

Some stuff to do with one arm could be bent presses, 1 arm snatch, 1 arm presses and rows. You might be able to do some shrugs on those standing calf raise machines.

Its a struggle, tell me if you get any good ideas and we’ll share.

-poper[/quote]

Hey there,
I’m only in a sling so I guess I’m quite lucky. I’m already getting some movement back after just a week so hopefully I’ll be back to 100% in a 3 more weeks max.

I learnt the Oly lifts the dat before I fractured it and Dan John said that he did lots of one arm snatches and cleans and this really helped him add weight in the “full” versions. I’m going to the gym now for the first time since I fractured my elbow so if I have any moments of ingenuity I’ll let you know!
All the best
Adam

You have many choices of exercises that can be performed with one limb (bench presses, overhead presses, snatches, cleans, rows, curls, triceps extensions, etc.).

Try to get as strong as possible while performing the snatches, cleans, presses, etc. So that when you can use both limbs again, you’ll carryover much of it.

The title of this thread is the pickup line I plan to use in the future at the gym.