LiftsmithClean and jerk alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the clean and jerk, best matches first.
- Trap bar deadliftTrains the quads and glutes, same movement, needs trap bar.
- Dumbbell clean and pressTrains the front delts and glutes, needs dumbbells.
- High-handle hex bar deadliftTrains the glutes and quads, same movement, needs trap bar.
- Kettlebell clean and pressTrains the front delts and glutes, needs kettlebells.
- Back squatTrains the quads and glutes, needs barbell and squat rack.
- Barbell rear-foot-raised split squatTrains the quads and glutes, needs barbell, squat rack and flat bench.
- Barbell reverse lungeTrains the quads and glutes, needs barbell and squat rack.
- Barbell reverse lungeTrains the quads and glutes, needs barbell and squat rack.
- Barbell step-upTrains the quads and glutes, needs barbell, squat rack and plyo box or step.
- Barbell walking lungeTrains the quads and glutes, needs barbell and squat rack.
- Box jumpTrains the quads and glutes, needs plyo box or step.
- Box squatTrains the quads and glutes, needs barbell, squat rack and plyo box or step.
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.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
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