Substitute powerlifting exercises for healing wrist injury
I am doing a Starting Strength-like powerlifting routine and want to continue to improve my strength in the big lifts in the long run.
Two months ago, I had a wrist injury from which I apparently did not recover completely. I still have mild pain on some of the lifts, and heavy pain in the rack position of a clean.
To remedy this, I want to avoid any more damage to my wrist until it is fully healed. Thus, I realize I have to stop all powerlifting aside from deadlifts for some time. What are the best substitute exercises I can do that limit my strength loss within the big lifts while allowing for wrist recovery?
Edit:
Nature of injury:
I acquired the injury doing low bar squats at a familiar weight back in April. If I recall correctly, the orthopedist I went to classified it as a non-serious sprain. It sharply hurts when applying force to the wrist with a lever, such as when pushing with the palm of the hand. It does not hurt at all at rest or when there is a pushing or pulling force on the wrist that is parallel to my forearm, i.e. if there is no leverage involved.
Accessible Equipment:
I am in a commercial gym, so I have the standard stuff available, but nothing too fancy:
Barbells
Weight plates
Squat / power racks
Dumbbells
EZ curl bars
Pull-up bars
Smith machines
Other machines
Not available:
Strongman equipment
Plyo boxes
Spider bars
(2)2 Comments
Sorted by latest first Latest Oldest Best
We had a lady with a broken wrist who did front squats this way. If you add in clean pulls, then you're working two major phases of the clean without putting yourself in that painful position (although you mentioned powerlifting, not weightlifting, so perhaps you do not care about cleans).
So if I get this straight you can perform pulling movements but not pushing movements with your hand/wrist?
This will be a perfect time to focus on some bodybuilding, especially back and posterior chain training. Basically all kinds of pulling movements. Deadlifts, shrugs, rows, pull ups/downs, just hit your back from all angles with high volume.
Lower body shouldn't be an issue, use the leg press machine keeping tension on the quads, get some hamstring and lower back work in with deadlifts or leg curls, etc.
If you can find a way to train your chest/arms/shoulders without pain then go for it. It's really a matter of trial and error when it comes to injury, see what feels good.
That kind of muscular base built with higher volume will really help you out once you return to your beginner strength routines, and you won't lose strength or anything like that. You are in a great position right now and get to really build up that back (something too many novice powerlifters don't give enough importance to), so don't despair!
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2025 All Rights reserved.