Building posterior chain without deadlifts

HypertrophyCoach Joe Bennett Forums Training Building posterior chain without deadlifts

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  • #21594
    Mike Storm
    Participant

    Joe,

    How would you program to build a posterior chain on someone who has low back intolerance to shearing, such as barbell deadlifts, barbell RDLs, and barbell squats?

    I can do Bulgarian split squats, hip thrusts, landmine deadlift/RDL variants, leg curls, light/slow DB RDLs, and can rig a pseudo 45 degree back raise on my rack with a barbell and pad, plus reverse hypers on a swissball/bench while holding onto my rack. Just not sure how to structure a good approach.

    Background: Age 37, recreational home lifter. Been lifting since age 15, suffered an L4-L5 disc injury at age 18 that I still live with. I’m very inconsistent in sticking to programs that fit my needs/abilities.

    Thank you!

    #21633
    Joe
    Keymaster

    Joe,

    How would you program to build a posterior chain on someone who has low back intolerance to shearing, such as barbell deadlifts, barbell RDLs, and barbell squats?

    I can do Bulgarian split squats, hip thrusts, landmine deadlift/RDL variants, leg curls, light/slow DB RDLs, and can rig a pseudo 45 degree back raise on my rack with a barbell and pad, plus reverse hypers on a swissball/bench while holding onto my rack. Just not sure how to structure a good approach.

    Background: Age 37, recreational home lifter. Been lifting since age 15, suffered an L4-L5 disc injury at age 18 that I still live with. I’m very inconsistent in sticking to programs that fit my needs/abilities.

    Thank you!

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