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One-Arm Swing Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Swing demonstration

Kettlebell Swing
2
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
3
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
4
Kettlebell Single-Arm Swing demonstration

Kettlebell Single-Arm Swing
5
Kettlebell Deadlift demonstration

Kettlebell Deadlift
6
Kettlebell Two-Arm Clean demonstration

Kettlebell Two-Arm Clean
7
Barbell Split Clean demonstration

Barbell Split Clean
8
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
9
Barbell Deadlift demonstration

Barbell Deadlift
10
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
11
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
12
Deadlift demonstration

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 One-Arm Swing trains

Primary Gluteus Maximus Hamstrings

Secondary Deltoid Anterior Erector Spinae Quadriceps

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