crazycanuck
Level 9 Valued Member
Hello everyone, I usually frequent the kettlebell forum, but thought I would ask some questions here as well.
Background--46 yrs old female, not new to kettlebells, some limited bodyweight experience. Starting into 9th month of s&S program for kettlebells, reached time standard for females of 16kg getups in less than 10 min this past week, still working on swings for the 24kg goal, and currently doing 20 kg one handed for 10 sets 10 reps, just to give you all an idea where I am at.
Unfortunatly 2 days ago suffered a fractured metacarpal in my dominant hand, below the last knuckle 5th finger and am looking at 4-6 weeks in a cast, likely 6. My ring and 5th finger are in the cast bent towards my palm at 45 degrees and I am casted to 4in below the elbow.
I have been cleared to do things like rotations, stretches, pinching putty, extensions/rubber band stuff for remaining fingers, to hook fingers in a band and retract my scapula/do rows. etc. Overall that would help maintain some semblance of forearm and grip strength and lat activation when it comes back to swings, but my main concern upper body wise is that I retain some sort of upper body strength that can translate back to my getups. I would be able to do to the elbow only on the affected side, but obviously can't hold a kb overhead on the casted side so I am worried about my overhead pressing type capabilities in that shoulder when it comes to getups. Fortunately it is my dominant side/stronger shoulder. Wondering if anyone has any ideas at all...i am thinking my options are pretty limited!
As far as other stuff lower body, I have only some periodic dabblings in bodyweight stuff...enough ankle flexibility to somewhat do a pistol (I can go down with control, and get partway up, usually need to give a little pull on the support pole in my basement to get past a certain sticking point). With one legged deadlifts, I am a bit wobbly on the left vs the right coming down and back up from the hinge. Can hold planks (from the elbow now only, obviously
). I have debated just continuing to swing my kb with the other arm especially as I do not want to lose hip power and cardio endurance (that cardio has been very hard to build) but do not want to become imbalanced on this side in my upper back/lat from retracting the scapula in swings. I live very far from a gym and due to ice/snow/my cast am leery of running outside.
If any of you have ideas for me, especially things that would translate well to swings and getups in the end I would appreciate it!
Background--46 yrs old female, not new to kettlebells, some limited bodyweight experience. Starting into 9th month of s&S program for kettlebells, reached time standard for females of 16kg getups in less than 10 min this past week, still working on swings for the 24kg goal, and currently doing 20 kg one handed for 10 sets 10 reps, just to give you all an idea where I am at.
Unfortunatly 2 days ago suffered a fractured metacarpal in my dominant hand, below the last knuckle 5th finger and am looking at 4-6 weeks in a cast, likely 6. My ring and 5th finger are in the cast bent towards my palm at 45 degrees and I am casted to 4in below the elbow.
I have been cleared to do things like rotations, stretches, pinching putty, extensions/rubber band stuff for remaining fingers, to hook fingers in a band and retract my scapula/do rows. etc. Overall that would help maintain some semblance of forearm and grip strength and lat activation when it comes back to swings, but my main concern upper body wise is that I retain some sort of upper body strength that can translate back to my getups. I would be able to do to the elbow only on the affected side, but obviously can't hold a kb overhead on the casted side so I am worried about my overhead pressing type capabilities in that shoulder when it comes to getups. Fortunately it is my dominant side/stronger shoulder. Wondering if anyone has any ideas at all...i am thinking my options are pretty limited!
As far as other stuff lower body, I have only some periodic dabblings in bodyweight stuff...enough ankle flexibility to somewhat do a pistol (I can go down with control, and get partway up, usually need to give a little pull on the support pole in my basement to get past a certain sticking point). With one legged deadlifts, I am a bit wobbly on the left vs the right coming down and back up from the hinge. Can hold planks (from the elbow now only, obviously
If any of you have ideas for me, especially things that would translate well to swings and getups in the end I would appreciate it!