T Nation

Injured - 5/3/1 with No Squats?


#1

Long story short- i pulled something in my hips/low back and can’t squat for the time being. I’m doing what i need to heal up but i’d like to get back to training. What can i use as a replacement for squats in a fullbody template temporarily? Deadlifting is ok, so i was thinking of using powercleans instead. Obviously not ideal but is this a good/stupid idea? Something like:

mon
Powercleans: 5x5 FSL
Bench 5/3/1
Chins 50 reps
single leg 50 reps

wed
Deadlift 5/3/1
press 5/3/1
db rows 50 reps
single leg 50 reps

fri
powerclean: 5’s pro
Bench 5x5@FSL (maybe DB bench here)
Chins 50 reps
single leg 50 reps

Any advice is appreciated.


#2

Id be careful with the power cleans. Theyre more of a hip explosive exercise. If your hip is injured Id avoid them. If single leg feels fine Id do those type of movements. Bulgarians or split squats. Trying something with a hex bar might help too. Just do what you can, not focus on what you can’t. Look into some anterior pelvic tilt stuff. A lot of back issues are caused by hips being out of place. Avoid sit ups. They’ll make it worse. Check out Stuart McGill. He’s a good guy to look into for rehabbing that area.


#3

Can you do leg press? Lunges maybe. You really want to get something that is primarily legs, think of how sore your legs can be after a good squat workout the next day, power cleans just won’t do that. Whatever you do ignore the 5/3/1 progression and just do the alternative exercise for whatever sets/reps you think are best until you get back to doing squats again.


#4

I’ve done 5/3/1 without the squats due to (knee) injury. I could pull so I did deadlifts, PC and loads of single leg work (like suggested).


#5

Try doing leg presses if you can. I’m in the same boat. I don’t squat or deadlift(for right now). I’ll probably never go back to squats and stick with leg presses but hope to deadlift again eventually.