LiftsmithPaused deadlift alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the paused deadlift, best matches first.
- DeadliftTrains the hamstrings and glutes and lower back, same movement.
- Dumbbell hang cleanTrains the glutes and hamstrings, same movement, needs dumbbells.
- High-handle hex bar deadliftTrains the glutes and hamstrings, same movement, needs trap bar.
- Power cleanTrains the glutes and hamstrings, same movement.
- Deficit deadliftTrains the hamstrings and glutes, same movement, needs barbell and plyo box or step.
- Dumbbell Romanian deadliftTrains the hamstrings and glutes, same movement, needs dumbbells.
- Dumbbell swingTrains the glutes and hamstrings, same movement, needs dumbbells.
- Hex bar Romanian deadliftTrains the hamstrings and glutes, same movement, needs trap bar.
- Kettlebell cleanTrains the glutes and hamstrings, same movement, needs kettlebells.
- Kettlebell deadliftTrains the glutes and hamstrings, same movement, needs kettlebells.
- Kettlebell Romanian deadliftTrains the hamstrings and glutes, same movement, needs kettlebells.
- Kettlebell snatchTrains the glutes and hamstrings, same movement, needs kettlebells.
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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