Modified Weight Training/Workouts

[MegaCarp]

Ok guys, I seriously need your help on this. I've been trying to get healthy, but when I try to do programs most are push ups,dumb bells, and usually a lot of two handed things. Unfortunately I only have 1 hand, so several of these exercises get nixxed immediately. Anyone know of feasible work arounds that can get me the same effort in?

[67alecto]

Have you considered prosthetics like these?

http://www.oandp.com/products/trs/sports-recreation/weight_lifting.asp

What are your goals? Strength? Weight Loss? Conditioning?

[jacobmovingfwd]

Do you only have 1 hand, or only 1 arm? I had a buddy in college who only had 1 hand in the sense that he had some of a wrist, and a few little flesh "tabs" where fingers should have grown. He was able to do pushups, and I can ask him what he'd do for other things.

I think alecto's got the right idea, but admittedly, those might be pricey.

[MegaCarp]

Alecto - Dude that is so cool, never saw that before. Might have to think on it.

Jacob - Actually I'm much like your friend with my physical situation. I can physically do pushups, but obviously when I do so, due to the length offset the left arm is burdened more, but man I'd be so appreciative if you'd ask.

[67alecto]

Alecto - Dude that is so cool, never saw that before. Might have to think on it.

Jacob - Actually I'm much like your friend with my physical situation. I can physically do pushups, but obviously when I do so, due to the length offset the left arm is burdened more, but man I'd be so appreciative if you'd ask.

It just comes down to what your goal is - if it's pure strength and mass, you'll eventually need to use something like that prosthetic.

Pending Jacob's info, you may also look at resistance bands - they give a great workout as they provide resistance through the entire range of motion. They won't require the same type of grip as a barbell or dumbbell, so you could probably fashion something like a lifting strap to use it.

[jacobmovingfwd]

Aside from weight training, you can also focus on interval training, and just getting out there. Sprints of all flat and inclined types, Ultimate Frisbee, swimming, stuff like that. It's not strength training, but it's a good intense workout.

I asked him, hopefully he'll come on here and have some advice!

[Alethea]

I did think of one exercise you can do for shoulders and core that is similar to a dive bomber, but instead of hands it's on your elbows.

You start in Dolphin: http://www.yogajournal.com/poses/2462

Then slowly straighten out and shift your weight forward into Dolphin Plank: http://www.yogajournal.com/poses/2463

Repeat 12 times.

I second exercise bands. You can tie the ends in loops so they'll be easier to keep on your arms.

[spezzy]

so, ive been trying to think of something here.

obviously squats will be your best friend - squats, jump squats, one legged squats.

but.

what about boxing?

[MegaCarp]

I seriously need to learn about interval training and yoga, I think I've been on the farm a tad too long.

Alethea, as soon as I figure out what that's saying, I'll give it the old college try. Looks like it's good for the back too.

[MegaCarp]

Spezzy, is there anyplace locally that does do boxing decent? Actually have a heavy bag here, but nothing like getting back in fighting gear.

[spezzy]

unfortunately ive never done any serious boxing before - but a coworker lives in nashua and does, so ill ask him tomorrow.

[jacobmovingfwd]

This is what my one-handed friend said:

I was going to post on the fitness site but in order to do that i had to register...it asked me who runs nerdfitness and i didn't know so it wouldn't let me join. Anyway most of the people have already said what i do. I use resistance bands, i connect dumbells together and use straps. I use a lot of machines that just require pushing or pulling (something that my arm allows) I also do push up etc... and it does leave me a little lop-sided but i've come to grips that my left arm is going to be stronger. Hell i use straps and bands for everything..like wii boxing and such. I like the device that alecto showed, that was new to me.

[Alethea]

hah. That question to register was an effort to block spam. Please tell your friend sorry about that!

[MegaCarp]

Thanks Jacob! Yea, I use resistance bands a bit, but need to start coming to terms that I need to use my prosthetic to work out no matter how much I dislike it.

[jacobmovingfwd]

Alethea: Yeah, I told him. I thought it was hilarious.

RCarper: Why do you dislike it? functional, or appearance?

If appearance, I'd say if anyone paid attention (most people in the gym are entirely self-focused), they'd be thinking "oh cool, look at what that guy is doing!", not something negative. Yeah, you're bound to get questions "how'd it happen?" "what is that?" etc. If you're like my friend, he comes up with a different awesome story every time. Sharks, bears while saving kittens, etc. But soon, the regulars will just know you, and you'll be left alone.

[MegaCarp]

Actually its more functionality, but I can't lie, appearance bugs me a bit too. Guess old school days of getting picked on never truly wear off. I was pretty happy with my hook last night (Its a Hosmer 7) when my trainer set me up for upper body weights. Honestly it felt like a huge hurdle had been leapt, but I'm still trying to get that company Alecto mentioned to talk.

[MegaCarp]

Just got an email from the 'hook adapter' company. Appears their design cost $1500. Heck my current hook costs half of that. Yipes!