Liftsmith

Rack pull alternatives

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

  1. Trap bar deadliftTrains the glutes, same movement, needs trap bar.
  2. DeadliftTrains the glutes, same movement, needs barbell.
  3. Dumbbell snatchTrains the glutes, same movement, needs dumbbells.
  4. Kettlebell cleanTrains the glutes, same movement, needs kettlebells.
  5. Kettlebell snatchTrains the glutes, same movement, needs kettlebells.
  6. Suitcase deadliftTrains the glutes, same movement, needs dumbbells.
  7. Back extensionTrains the glutes, same movement, needs flat bench.
  8. Barbell glute bridgeTrains the glutes, same movement, needs barbell.
  9. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  10. Dumbbell hip thrustTrains the glutes, same movement, needs dumbbells and flat bench.
  11. Dumbbell Romanian deadliftTrains the glutes, same movement, needs dumbbells.
  12. Glute bridgeTrains 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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