After finding out I had chondramalacia (arthritis underneath my knee cap), I had to schedule an arthroscopic procedure to help remove some damaged cartilage. The procedure was on June 14, 2010. As of today, August 1, I still cannot perform body weight squats or low impact plyometric exercises. I have been cleared to do some light stretching and isometric exercises with my injured leg, but my lower body strength training is limited. I have done body weight pistol squats, lateral lunges, and dumbbell RDL's with my healthy leg, but I've been itching to kick it up a notch!
I miss doing Olympic lifts (clean and jerk, snatch), and I won't be able to do them regularly for a while. However, this happens to athletes all of the time. They get injured, begin a rehab program, and sooner or later come back into the weight room to resume training. They have to do modified exercises, limit range of motion, or perform single arm/single leg variations of certain exercises until they are back to 100%. What I am posting is a video of a single arm, single leg dumbbell snatch.
Usually I have athletes do a single leg variation of the DB snatch by having them jump, or pull, off one leg and land on two. A single leg catch position requires more core stability and balance, but I dig the challenge! I still find that I can be explosive on the pull, and get triple extension in the ankle, knee, and hip. Check out the video!
*Please be sure to speak with your physician, physical therapist, or certified athletic trainer before attempting any exercises following an injury.
Free workout regimen for those with limited gym equipment, and limited tolerance for health clubs.
These videos are so helpful. I love how this is organized so I can just follow your routine. Thanks for taking the time to do this!!!
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