Liftsmith

Bear hold alternatives

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

  1. Hover shoulder tapTrains the abs, same movement, no equipment.
  2. Slow climberTrains the abs, same movement, no equipment.
  3. Anti-rotation press to overheadTrains the abs, same movement, needs cable machine.
  4. Barbell rolloutTrains the abs, same movement, needs barbell.
  5. Flutter kicksTrains the abs, same movement, no equipment.
  6. Full-tension plankTrains the abs, same movement, no equipment.
  7. Half-kneeling cable chopTrains the abs, same movement, needs cable machine.
  8. Hollow rockTrains the abs, same movement, no equipment.
  9. InchwormTrains the abs, same movement, no equipment.
  10. Incline plankTrains the abs, same movement, needs flat bench.
  11. Kettlebell dead bugTrains the abs, same movement, needs kettlebells.
  12. L-sitTrains the abs, same movement, needs dip bars.

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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