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Dumbbell Overhead Squat Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Barbell Snatch Balance demonstration

Barbell Snatch Balance
3
Dumbbell Iron Cross demonstration

Dumbbell Iron Cross
4
Barbell Overhead Squat demonstration

Barbell Overhead Squat
5
Side-to-Side Step with Raise Hands demonstration

Side-to-Side Step with Raise Hands
6
Barbell Full Clean demonstration

Barbell Full Clean
7
Push Press demonstration

Push Press
8
Thruster demonstration

Thruster
9
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
10
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
11
Dumbbell Thruster demonstration

Dumbbell Thruster
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 Dumbbell Overhead Squat trains

Primary Deltoid Anterior Deltoid Lateral Quadriceps

Secondary Erector Spinae Gluteus Maximus Hamstrings Rectus Abdominis Triceps Brachii

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