# Alternatives for squatting and deadlifting

**URL:** <https://forum.barbellmedicine.com/t/alternatives-for-squatting-and-deadlifting/2160>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [May 28, 2018, 5:14pm UTC](https://forum.barbellmedicine.com/t/alternatives-for-squatting-and-deadlifting/2160 "2018-05-28T17:14:04Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![Steven\_Monsieur](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/steven_monsieur/32/1169_2.png) [@Steven\_Monsieur](https://forum.barbellmedicine.com/u/Steven_Monsieur)\
**Post date:** [May 28, 2018, 5:14pm UTC](https://forum.barbellmedicine.com/t/alternatives-for-squatting-and-deadlifting/2160/1 "2018-05-28T17:14:04Z")

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Hi coaches,

I know this isn’t a fun question to answer, but I need your help.

I have recurring lower back pain when squatting and deadlifting every couple of months. Sometimes it’s because I screw my technique up but sometimes I have no clue why. It mainly hurts when I unrack and rerack the squat bar (the compression and decompression hurts).

Keep on squatting the same way with this pain is unwise. I’ve learned that the hard way.

I train at my home gym and have a transformer bar (Chris Duffin’s) and a Trap Deadliftbar available along with some dumbbells and kettlebells

I was thinking about doing something like unilateral work combined with good mornings to keep both legs/back strong/muscular while my back can recover. But I would like to first come to you guys for advice.

What could I do until the pain is gone and I can train normally again. I do your12 week strength program and like to keep that kind of format.

Thanks in advance!

Kind regards, Steven

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [May 30, 2018, 5:20pm UTC](https://forum.barbellmedicine.com/t/alternatives-for-squatting-and-deadlifting/2160/2 "2018-05-30T17:20:59Z")

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I’m not sure if I would actually have you stop squatting and deadlifitng entirely, but rather a few weeks of front squats and RDL’s with a belt in their place might work to get you over the discomfort. Let’s try that and see what happens.

For a supplemental squat, split squats, belt squats, or leg press may be very useful for you.