Good Morning!

I'll be starting a 5x5 routine this week, however I will have some mobility issues. My external rotation in my shoulders is shit, and I have a thoracic spine issue that is not correctable (serious limitation of thoracic spine movement). While this sounds bad, it is both worse and better than it sounds. I've been living with this for most of my life.

So, with that being said, I could use some advice on modifying 5x5 exercises. I will be taking it slow the first week, and actually just lifting the bar to practice.

  1. Squats

I can't get that bar behind my back. Almost, but the best I can do is get it to rest on my neck (lol sounds like a bad idea). This is due to the rotation limitation. Possible solution I found was something called Topsquat. It's an attachment that allows me to have the bar on my back but grab handles that stick out to the front. $129.

The second alternative is to do dumbbell squats. Are dumbbell squats drastically less effective than normal squats?

Also, front squats are out due to the thoracic spine issue.

  1. Deadlift

I do not see a significant issue here. There is no rotation in the exercise, thoracic spine remains straight through the lift.

  1. Overhead press

I see a potential problem here. I am unable to lift the bar directly over my head due to rotation limitation. I am able to lift 10-20 degrees forward.

Should I just do the best I can? Is there an alternative lift?

  1. Bench Press

I don't see much of a potential issue other than maybe not being able to get my head full down on the bench due to thoracic spine issue (not too bad, about a half inch to and inch elevation). I plan to just use a knotted towel or neck pillow to support my head for the lift. Rotation should not be an issue with this exercise.

  1. Barbell Row

I don't foresee an issue as, like the deadlift, there is no rotation for this exercise and the thoracic spine remains straight.

I would very much appreciate any and all input regarding this. Workarounds you've used yourself, things you've seen other people use. I know from doing some reading that rotation issues are common and are a common lifting injury.

In the past I have allowed my shoulder back issues to keep me out of the gym. I have decided that I WILL find a way.

Thanks.