As silly as it is i strained my Right forearm, gripping hard on reverse curls… The pain makes it hard to pour from a pitcher of water right now. Rehabbing it directly might not be an issue and I’m hoping to a 1-3 week time period to get it right.
But I’m worried about Bench and Deadlift. I have access to squat rack and barbell and plates . Also have a Lat machine with a bottom pulley. If you can give me a clue to what I can do with Deadlift (Just goodmornings?) and bench, It would be much appreciated.
Howdy,
Sorry to hear about the injury, as I’m sure that’s frustrating. As far as what to do, I’m not sure you’ll need to do anything at all, pending the time course. If this started a day or two ago, it may be fine in another day or so. And before I forget, I would be interested to know (potentially adjust) your upper body training load, since I suspect the reverse curl induced mechanism is more of a straw that broke the camel’s back sort of thing.
If after the weekend you’re able to tolerate isometric contraction in the forearm, I suspect you’d be able to deadlift something with straps. You may have to go lighter, use tempo, partial ROM, etc. but that’s where I’d start. If deadlifts of any kind are a no go, I’d be looking at hip thrusts or good mornings.
I’d be curious if you can tolerate the grip for the bench press as well, since I don’t know that it needs to be modified at all, save for potentially loading. If you can’t bench due to grip problems, I’d be looking at 1-arm landmine presses, incline push-ups, or similar.
That’s more or less where I’d start, though the specifics of the program, exercise selection, and modifying it to suit your exact situation would require more follow up and individualization, which is what we do with our coaching as you know. If you need an extra hand (pun intended) getting this sorted, we’re here!
-Jordan
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Thank you sooo much. I’m hoping it will be better by monday and I will go and run today instead of doing gpp. The landmine suggestion helps a lot. I didn’t think “too much too fast” was the big concern here though maybe cumulative stress over the week (Though i am working out 4-6 days a week for years) did occur (this was beginning of a pivot week: 3 sets, squat, tng bench, suitcase deadlifts… ; the difference was third set of reverse curls supposed to be 6-8 reps and I was sick of my wrist breaking at top of curl so I squeezed extra tight on the first rep and the pain was almost immediate as I curled first rep.
I feel like past 3 years has been one medical issue or pain experience after another. I’ve gotten much weaker then where I was at. I really should consider more coaching or rehab (Have done both with Tom and Derek) but financials have been a concern.
I do not expect response, Just venting. Again thank you for your suggestions.
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Just to let you know; It went exactly as you said. Very little pain on Monday, didn’t have to change Bench actually managed to up weight on RPE (pivot week). And Tuesday Deadlift was fine, no straps needed with hook grip… I guess I need to wait a week before I ask questions.