I’ve been having lower back problems lately and because of this, I’m not going to be able to squat/deadlift for a while most likely.
Anyway, when I feel like I’m strong enough to do some stuff but not quite able to do squats/deads, I still want to do some lifting. I am training mainly for 100 m and 60m as well as vertical jump.
What are some good exercises that you think I can do that won’t be bad on the back.
I’m thinking for upper body, bench and pullups should be fine. For lower body, I’m guessing that I’ll have to stick to unilateral exercisess. I’m guessing lunges, stepups, and bulgarian split squats should work okay. The problem is, I think these lifts are all quad dominant and I want to really hit the posterior chain hard as well. I don’t have access to a ghr machine so are there any exercises you guys would reccomend.
Also, since I don’t have much lifting experience, do you guys think it will be possible to make strength/power gains while on a program without olympic lifts/squats/deads.
Thanks.