Liftsmith

Sumo deadlift alternatives

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

  1. Kettlebell sumo deadliftTrains the glutes and adductors, same movement, needs kettlebells.
  2. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  3. Deficit deadliftTrains the glutes, same movement, needs barbell and plyo box or step.
  4. Dumbbell sumo squatTrains the adductors and glutes, needs dumbbells.
  5. Hang power cleanTrains the glutes, same movement.
  6. Power cleanTrains the glutes, same movement.
  7. Trap bar deadliftTrains the glutes, same movement, needs trap bar.
  8. Back extensionTrains the glutes, same movement, needs flat bench.
  9. Band deadliftTrains the glutes, same movement, needs resistance bands.
  10. Barbell glute bridgeTrains the glutes, same movement.
  11. DeadliftTrains the glutes, same movement.
  12. Dumbbell hip thrustTrains the glutes, same movement, needs dumbbells and flat bench.

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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