What would be a good substitution for deadlifting on the 5x5???

[siamesedream]

I plan to start the 5x5 again sometime in the coming months, but I recently had my lower back injured to the point where deadlifting absolutely cannot be done. I'm able to squat in a manner that isn't too stressful on my lower back, so squatting isn't a problem. Deadlifting will definitely have to be taken out, though, as well as any lower-back isolatory exercises. Is there any substitutions that can be made for deadlifting?

 

[blut wump]

Run the single-factor 5x5 if you're injured rather than a full dual-factor program. You'd be asking for a worse injury as you drive yourself ever harder into over-reaching on a dual-factor program.

If your posterior chain is in a fragile state then all of the normal deadlifting alternatives go out of the windows. Things like box-squats, good mornings, pull-through, GHR machine all stress your lower back. You might be able to do hypers and reverse hypers as rehab movements and ensure you get a good hamstring stretch when you're finished.

 

[siamesedream]

Run the single-factor 5x5 if you're injured rather than a full dual-factor program. You'd be asking for a worse injury as you drive yourself ever harder into over-reaching on a dual-factor program.

If your posterior chain is in a fragile state then all of the normal deadlifting alternatives go out of the windows. Things like box-squats, good mornings, pull-through, GHR machine all stress your lower back. You might be able to do hypers and reverse hypers as rehab movements and ensure you get a good hamstring stretch when you're finished.

What about leg curls for the hams?

 

[vin01]

power shrugs - i think madcow recommends them as an alternative

 

[blut wump]

What about leg curls for the hams?

I mentioned the hamstring stretches not to work them but to loosen them after a workout. I've found that hamstring stretching after a workout can help a lot to remove tension from the lower back.

If you are unable to do any of the typical hamstring exercises, which are deadlift variants, then you could put some time in on the leg curls. I wouldn't typically recommend anyone to do leg curls over pretty much anything else but it depends on the extent of your injury.

Power shrugs are an excellent exercise. Doing them, though, involves having to get the bar into your hands which typically involves a rack pull of some sort which is very deadlift-like.

 

[TheOak84]

i did cleans for 4 weeks then switched to deads