Liftsmith

Dumbbell burpee to overhead swing alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the dumbbell burpee to overhead swing, best matches first.

  1. Clean and jerkTrains the glutes, same movement, needs barbell.
  2. Back extensionTrains the glutes, same movement, needs flat bench.
  3. Band hip thrustTrains the glutes, same movement, needs resistance bands and flat bench.
  4. Barbell glute bridgeTrains the glutes, same movement, needs barbell.
  5. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  6. Bench reverse hyperTrains the glutes, same movement, needs flat bench.
  7. Dumbbell glute bridgeTrains the glutes, same movement.
  8. Dumbbell hang cleanTrains the glutes, same movement.
  9. Dumbbell hip thrustTrains the glutes, same movement, needs dumbbells and flat bench.
  10. Dumbbell snatchTrains the glutes, same movement.
  11. Glute bridgeTrains the glutes, same movement, no equipment.
  12. Glute bridge holdTrains the glutes, 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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