Liftsmith

Rope slams alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the rope slams, best matches first.

  1. Bear crawlTrains the abs and front delts, same movement, no equipment.
  2. Fan bikeTrains the front delts, same movement, needs exercise bike.
  3. Ski machineTrains the abs, same movement, needs ski machine.
  4. SprawlTrains the abs, same movement, no equipment.
  5. Backward bear crawlTrains the front delts, same movement, no equipment.
  6. Battle ropesTrains the front delts, same movement.
  7. Cross-body climberTrains the abs, same movement, no equipment.
  8. Half burpeeTrains the abs, same movement, no equipment.
  9. Mountain climbersTrains the abs, same movement, no equipment.
  10. Plank jacksTrains the abs, same movement, no equipment.
  11. Plank to squat jump-inTrains the abs, same movement, no equipment.
  12. Shadow boxingTrains the front delts, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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