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?
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.
I am in a commercial gym, so I have the standard stuff available, but nothing too fancy:
- Weight plates
- Squat / power racks
- EZ curl bars
- Pull-up bars
- Smith machines
- Other machines
- Strongman equipment
- Plyo boxes
- Spider bars