Liftsmith

Hand-to-hand kettlebell swing alternatives

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

  1. Kettlebell suitcase deadliftTrains the glutes and hamstrings, same movement.
  2. One-arm kettlebell swingTrains the glutes and hamstrings, same movement.
  3. DeadliftTrains the hamstrings and glutes, same movement, needs barbell.
  4. Double kettlebell swingTrains the glutes and hamstrings, same movement.
  5. Dumbbell hang cleanTrains the glutes and hamstrings, same movement, needs dumbbells.
  6. Dumbbell Romanian deadliftTrains the hamstrings and glutes, same movement, needs dumbbells.
  7. Dumbbell swingTrains the glutes and hamstrings, same movement, needs dumbbells.
  8. Hex bar Romanian deadliftTrains the hamstrings and glutes, same movement, needs trap bar.
  9. High-handle hex bar deadliftTrains the glutes and hamstrings, same movement, needs trap bar.
  10. Kettlebell cleanTrains the glutes and hamstrings, same movement.
  11. Kettlebell dead-stop cleanTrains the glutes and hamstrings, same movement.
  12. Kettlebell deadliftTrains the glutes and hamstrings, same movement.

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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