Kettlebell-ish workout. What to change?

yirara
yirara Posts: 9,933 Member
in Fitness and Exercise
Still (yeah, still) recovering from a very nasty shoulder fracture. Can't do everything. My core is useless and so is my upper body. Legs are mostly fine. Just for fun, and hopefully for some improvement I'm doing the following workout:

kettlebell halo
kettlebell between the legs (this might one day smash a mirror)
single arm kettlebell swings
very slow sit up (yeah, I know. But I like them)
overhead barbell press
windmill with minimal weight
kettlebell swing
kettlebell squat
barbel bench press

I guess it's the overhead press that causes some problems afterwards because there's no arm rotation, but I'm not strong enough to do a kettlebell clean and press yet.

Suggestions? Eventually I hope to replace windmills with turkish getups but I'm far from it.

Replies

  • tomcustombuilder
    tomcustombuilder Posts: 2,210 Member
    edited May 26
    See what your PT recommends
  • claireychn074
    claireychn074 Posts: 1,597 Member
    For your core, can you do deadbugs or do they put too much pressure on your shoulder? Weighted deadbugs are evil and I just cannot do them, but for people with better backs they seem to work.

    Russian twists might work, particularly if you can hold the kettlebell to your chest so you don’t stretch your shoulder.

    For the back, para troopers are good )lie on the floor, hands touching ears, squeeze glutes and lift legs and torso off the floor). Again, I don’t know if that will pull your shoulder. Reverse hypers are good if you have a bench or table, and you can weight those at your feet too.

    I was going to suggest suitcase deadlifts but I don’t know how your injured side would like those - but they are also great for your core.
  • yirara
    yirara Posts: 9,933 Member
    tomcustombuilder wrote: »
    See what your PT recommends

    Don't have one anymore. I won't get any more prescriptions to see one, and they are so oversubscribed that they don't accept self-payers because people with a prescription really need it.
  • yirara
    yirara Posts: 9,933 Member
    claireychn074 wrote: »
    For your core, can you do deadbugs or do they put too much pressure on your shoulder? Weighted deadbugs are evil and I just cannot do them, but for people with better backs they seem to work.

    Russian twists might work, particularly if you can hold the kettlebell to your chest so you don’t stretch your shoulder.

    For the back, para troopers are good )lie on the floor, hands touching ears, squeeze glutes and lift legs and torso off the floor). Again, I don’t know if that will pull your shoulder. Reverse hypers are good if you have a bench or table, and you can weight those at your feet too.

    I was going to suggest suitcase deadlifts but I don’t know how your injured side would like those - but they are also great for your core.

    Oooh, I need to look into weighted deadbugs! I'll try out a few things. I did a few clean and press with my lightest kettlebell today and it went quite well actually. Well.. I'll find out tomorrow 😅 It's not that the injury still hurts, the muscles around it still cramp up. And I've totally had it!
  • claireychn074
    claireychn074 Posts: 1,597 Member
    You might find a kettlebell snatch is a bit easier on the shoulder as it’s a fluid movement rather than clean, catch, press. Personally I’m pants at kettlebell cleans or snatches (can’t get my head around doing those lifts one armed) but the snatch is fluid and the weight will “float” more.

    Have a look online at a kang squat too - no idea how it would work with a kettlebell as I use a bar, but it’s a kind of super-duper squat and good morning combined, so it works everything. I love and hate them in equal measure!
  • yirara
    yirara Posts: 9,933 Member
    claireychn074 wrote: »
    You might find a kettlebell snatch is a bit easier on the shoulder as it’s a fluid movement rather than clean, catch, press. Personally I’m pants at kettlebell cleans or snatches (can’t get my head around doing those lifts one armed) but the snatch is fluid and the weight will “float” more.

    Have a look online at a kang squat too - no idea how it would work with a kettlebell as I use a bar, but it’s a kind of super-duper squat and good morning combined, so it works everything. I love and hate them in equal measure!

    Yay, will do. Thanks. My workout yesterday went very well. Hardly any crampy muscle thereafter and today. So maybe things are finally getting better.

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