Liftsmith

Deadlift alternatives

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

  1. Power cleanTrains the glutes and hamstrings, same movement.
  2. Dumbbell Romanian deadliftTrains the hamstrings and glutes, same movement, needs dumbbells.
  3. Kettlebell swingTrains the glutes and hamstrings, same movement, needs kettlebells.
  4. Romanian deadliftTrains the hamstrings and glutes, same movement.
  5. Back extensionTrains the lower back and glutes, same movement, needs flat bench.
  6. Single-leg Romanian deadliftTrains the hamstrings and glutes, same movement, no equipment.
  7. Cable pull-throughTrains the glutes and hamstrings, same movement, needs cable machine.
  8. Trap bar deadliftTrains the glutes, same movement, needs trap bar.
  9. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  10. Glute bridgeTrains the glutes, same movement, no equipment.
  11. Single-leg hip thrustTrains the glutes, same movement, needs flat bench.
  12. Back squatTrains the glutes, needs barbell and squat rack.

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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