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Bottle Weighted Squatting Alternate Waves Alternative

12 substitute exercises that target the same muscles

1
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
2
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
3
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
4
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
5
Dumbbell Single Power Clean demonstration

Dumbbell Single Power Clean
6
Kettlebell Single-Arm Clean demonstration

Kettlebell Single-Arm Clean
7
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
8
Dumbbell Clean demonstration

Dumbbell Clean
9
Dumbbell Hang Power Clean demonstration

Dumbbell Hang Power Clean
10
Kettlebell Double Alternating Hang Clean demonstration

Kettlebell Double Alternating Hang Clean
11
Cluster demonstration

Cluster
12
PVC Overhead Squat demonstration

PVC Overhead Squat

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 Bottle Weighted Squatting Alternate Waves trains

Primary Deltoid Anterior Quadriceps

Secondary Biceps Brachii Gluteus Maximus Trapezius Upper Fibers

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