Q&A: Alternative to Deadlifts
Q: I have a hamstring injury and am trying to avoid any type of deadlift move. What can I due instead of deadlifts?
A: Unfortunately, since the deadlift movement requires significant hamstring use, it's wise to avoid that particular lift as well as other similar exercises.
What you will be able to tolerate depends on the state of you hamstring strain (how “fresh” it is, how painful it is, previous strain), so seek a thorough evaluation by a licensed health care professional who will be able to help determine what activity types and levels are appropriate for you.
For now, simply avoid any lifts or movements that will cause pain or increased stress to that area until it heals. Also, glute activation almost always becomes inhibited after a hamstring strain, so pay special attention to training your glutes (butt muscles) when you return to action.