Barbell Paused Sumo Deadlift Alternative
12 substitute exercises that target the same muscles
Barbell Clean Deadlift
Barbell Pause Deadlift
Barbell One-Arm Side Deadlift
Deadlift
Barbell Deadlift
Kettlebell Sumo Deadlift
Barbell Power Clean
Kettlebell Swing
Trap Bar Deadlift
Kettlebell Two-Arm Clean
Barbell Full Squat
Barbell Snatch Deadlift
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Barbell Paused Sumo Deadlift trains
Primary Gluteus Maximus Hamstrings Quadriceps
Secondary Adductor Magnus Erector Spinae Trapezius Upper Fibers
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