Liftsmith

Overhead waiter walk alternatives

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

  1. Kettlebell overhead carryTrains the front delts, same movement.
  2. Freestanding handstandTrains the front delts, no equipment.
  3. Standing one-arm dumbbell pressTrains the front delts, needs dumbbells.
  4. Wall handstand holdTrains the front delts, no equipment.
  5. Behind-the-neck pressTrains the front delts, needs barbell and squat rack.
  6. Clean and jerkTrains the front delts, needs barbell.
  7. Deficit pike push-upTrains the front delts, needs plyo box or step.
  8. Dumbbell clean and pressTrains the front delts, needs dumbbells.
  9. Dumbbell haloTrains the front delts, needs dumbbells.
  10. Half-kneeling kettlebell pressTrains the front delts.
  11. Half-kneeling landmine pressTrains the front delts, needs barbell.
  12. Kettlebell haloTrains the front delts.

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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