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Cluster Alternative

12 substitute exercises that target the same muscles

1
Barbell Full Clean demonstration

Barbell Full Clean
2
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
3
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
4
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
5
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
6
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
7
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
8
Barbell Split Clean demonstration

Barbell Split Clean
9
Power Clean Thruster demonstration

Power Clean Thruster
10
Barbell Hang Snatch demonstration

Barbell Hang Snatch
11
Kettlebell Clean and Press demonstration

Kettlebell Clean and Press
12
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean

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 Cluster trains

Primary Deltoid Anterior Gluteus Maximus Quadriceps

Secondary Erector Spinae Gastrocnemius Hamstrings Trapezius Upper Fibers Triceps Brachii

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