Alternatives for Squats, Bench Press & Deadlifts
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- In this QUAH Sal, Adam, & Justin answer the question “If you had to remove the 3 big lifts, what exercises can you replace them with that would be comparable?”
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Video - • #1354: Alternatives fo...
“Alternatives for Squats, Bench Press & Deadlifts“
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Try reverse lunges or Bulgarian split squat to replace traditional squat, dips and plyo pushups to replace bench, and good mornings or GHDs to replace deadlift. These are also great warmups for the prescribed lifts.
Makes more sense.
Kettlebell swing for the deadlift
Absolutely agree with Bulgarian for squat
Dips for bench
I do these for replacements at home
Thank you for this video, I cant squat because of 2 bulging disks in my neck, and bench presses because of 2 major surgeries on my left shoulder. Really like the channel.
Checkout Joe DeFranco build to last , rebuild 2.0 and some other routines. He has similar problems plus a ton of experience, so his programs may fit you
Trap bar deadlift is better than straight bar imo. Easier to learn, better carryover to sports, equivalent strength and mass builder to straight bar and
One leg Romanian Deadlift with Dumbbells for deadlifts. The shoulder retraction required also hits the upper back tremendously besides the hinge movement, glutes, hamstrings plus ankles and feet
I had a major stroke 10+ years ago. I do mostly do unilateral exercises. bulgarian, step ups, single leg DL/RDL, suitcase DL. I cant keep my wrist straight with heavy dumbbells or barbells. Kettlebells are a life saver because they lock into my arms for pressing.
Unless you're a competitive powerlifter, you don't NEED the Big 3. I don't know why people get so obsessed with them. There are plenty of alternative exercises for the average gym-goer.
Compounds are the base isolation work is just icing on the cake
@E27 Yes. Everyone knows that compound exercises are superior. Where, in my comment, does it say that isolation or accessories are more important? I said that there are plenty of ALTERNATIVE exercises to the Big 3. And those alternatives can be other compound movements. Let's say the barbell bench is uncomfortable for your shoulders. Do the dumbbell bench press, or even a floor press. Both compounds. Let's say heavy barbell deadlifts are killing your back. Do some loaded carries or RDLs. Once again, compounds. And if the barbell squat isn't quite working for you, Bulgarian split squats are awesome. Another compound. There's nothing wrong with the Big 3, but we're all built differently. And if one exercise is uncomfortable for you, there's usually an appropriate variation that won't be.
PS: Can you please tell me what part of my comment promotes isolation movements and undermines compounds? Because I don't see it. Everyone knows there are other compound exercises outside of the Big 3, so it doesn't feel like clarification was needed. Not being mean, just curious.
@@jessehandel8662 Hi Jesse, my response to E27 applies to you as well. My comment did not undermine compounds or promote isolations. It said there are ALTERNATIVES to the Big 3. And those can be compounds as well.
@E27 If you're powerlifting you can't replace them, yes, otherwise why not?
Simply, it’s easier to load a bar with more weight. Dumbell chest press is excellent especially on an incline but rather tricky once you start getting into heavier numbers if being strong (not a powerlifter) is your goal.
As far as not being able to reach straight up, you should look into passive hanging.
But anyway, LOADS of people just don't want to bother with the big 3. There's a lot of things there that many people aren't comfortable with.
There's plenty of other exercises to target these muscles, and then there's primarily core & stability things like hanging, farmer's walks, kettle bell swings, back extensions (making sure to not hyper extend). etc.
I love deadlifts are great but the risk of injury is just too high for me. I know all people will say it’s safe if you use proper form. My response is always how many disks have you slipped and how many knee surgeries are on? Because everyone I know who dead lifts heavy has at least one back injury in the books
Good Mornings + farmer carry could replace the deadlift
I had heard that since both the bench and overhead presses work primarily the anterior deltoid, the overhead press was somewhat redundant. As long as you get sufficient benching and lateral raises, you’d be good. I had no idea you could lose that movement pattern! Thank you for the heads up! So glad I came across this video!
yeah aside from that, the overhead press is a movement that just carry over so well to bench and even better to real life scenario like picking up heavy boxes in a shelf.. bench on the other hand doesn't transfer to ohp and is practicaly useless in real life aside from the triceps strength
To replace deadlift, why not kettle bell swings? Or maybe do a combo of kettlebell swings and farmer carries? The kettlebell swings involve a hip hinge and and the farmer carries practice grip strength.
To replace overhead press, I love just wall handstand iso holds (facing the wall). In fact, right now I’m only doing calisthenics exercises for my upper body and I feel like my shoulders are getting much more stable than when I was overhead pressing 2-3x per week. Im still squatting and deadlifting but instead of rowing, benching, or overhead pressing, I’m just doing dips, pull ups, and wall hand stand iso holds. Hopefully I’ll be able to do unassisted handstands in the future!
Rack Pulls and Barbell Rows for Deadlifts.
Trap bar is the best it actually translates to sports ….. conventional dead does not
The only exercise I would replace deadlifts for is good mornings, can't believe no one has mentioned it. You get a heavy loaded hip hinge movement that also works your spinal erectors. It's great.
Or rdls
I have been using a kettlebell and a mace because I couldn't get motivated to go back to traditional training. Eventually I will bench again but it'll be awhile.
I'm also mixing in jumping rope and slam balls.
Log clean and press
Weighted chin up
Zercher squat (with the snatch deadlift to the knees)
I feel like these movements will probably give you the most bang for your buck. And horizontal pressing isn’t as necessary as people think. Still good movement pattern to practice but I think you could go your entire lifting career vertical pressing without injury however I feel like if you only horizontally pressed you’d be at a high risk of shoulder injury. Idk just my two cents
Also the chin up targets back, biceps, traps, forearms
And the zercher (Bugenhagen style) provides adequate posterior chain and quad development
How did cleans not come up in the conversation for deadlift alternatives??? Cleans are arguably better than deadlifts for general athleticism imo.
I missed doing squats and deadlift as I recently hurt my back and am trying to heal from it first. So am replacing it with Goblet squats and lying leg curl.
Why would you remove the big 3? If youre not a powerlifter you dont need to do them. You should definitely bodyweight squat for mobility... but for optimally building muscle those movements arent the most efficient. I know its blasphemous to say... but its true when you apply biomechanics.
Exactly. These guys get aroused when talking about the so called big 3. They do them religiously and speak of them like they're some kind of holy grail. Just do any exercise you want as long as you hit the major movement patterns and stop being so specific to the big 3.
I do suitcase squats and hold the dumbbells in between sets
I have some big lower back issues where I will go out of alignment. Tried front squatting with 40lb dumbbells ended up blowing out my back 2nd one down. Couldn’t walk for 4 days. I change squatting out with lunges, leg press, and step ups.
Start doing hardstyle swings for lower back.
Try Bulgarian squats. You won’t regret it. Start off with DBs then once tour strength is up use a barbell
Deadlifts - I'd sub with Kettlebell swings + farmer walk.
Goblet squats. Romanian dead lifts. Dumbbell press
trap bar deadlift is the same as straight bar deadlift just with a different grab/hand positioning. if you're not training for a lifting competition trap bar is fine
These guys are constantly interrupting each other; you can hear them rushing their sentences because they know an interruption is coming.
No, they just ramble on and on. Everything doesn’t need a 3 minute breakdown
True, its kind of annoying.
I only listen in 1.5 speed to make it through 🥶
@@trnc9082 that's the whole point of this podcast lol, why do you watch?
exactly
Deadlifts lower back machine. Prone. Lying face down inclined shrug. Chest supported dumbell rows. Rear delt flys.
Good mornings or swings to replace deadlift
Id do a kb swing for deadlift. power clean for squat and push ups for bench
I hate back squats and conventional deadlifts. I feel pain in my knees and my lower back hurts so effing much. And I know the same book response would be "work on your form and blah blah blah". No matter what I tried to fix in these lifts, they kept giving me trouble. Plus I never face such issues in goblet/front squat or trap bar deadlifts. Also, I don't understand why back squats and conventional deadlifts are so overrated. Yes, you can overload them a lot. But it doesn't have much carry over in terms of strength to real life at least. Who squats with weight over their backs in real life? and who picks up things in real life like they teach in conventional deadlifts?
The best deadlift alternative is the kettlebell swing
bench press would replace with dips, overhead press with hand stand push ups and squat i'd say all the variety of unilateral squats (split, cossack, hack, tactical/hunters, pistol, etc.). just me, a no ones, thoughts.
Single Leg Romanian Deadlift is by far superior!!
How about cleans or snatches?
Step ups as a substitute for squats
Sled pulls replace deadlifts pretty well.
Weighted pull ups instead of deadlifts, then hip thrusts to cover the hip hinge, although would be hard to replace it either way
I have damaged cartilage in my knees which means I can't always do decent squats some days so a decent alternative would be great for me to know.
Deadlift- cleans, farmer carries.
Bench-Plyo push-ups, dumbbell presses
Squats-Bulgarian split squats
Back. Deadlift. Chin. Row. Rack pull
deadlift= rdls and rack pulls?
Deadlift alternative: good morning superset with hip thrust, then hang off pull up bar for forearm strength
thats fine but you're still swapping one all in one move for three moves.
@@mikestephens8314 yea deadlift is King of total strength no doubt
belt squat or Bulgarian split squat for barbell squats and good mornings for deadlift.
Front Squat, Romanian Deadlift, Chest Dips, Push Press.
My choices
Squat replacement = front squat/loaded step ups
Deadlift replacement = stone loading/tyre flips
Bench replacement = heavy dips
overhead press is the one they added- and there really isnt a replacement
*Mind Pump Podcast* Love it !!
How about KB swing to replace deadlift?
Not bad
i like that idea
Weighted dips for sure for bench, and some sort of jerking for OHP.
You guys need to make a PowerBuilding program
I don’t have access to a rack and barbell and I’m using resistance bands and a bar. So I do a lot of front squats.
I do deadlifts by grabbing the band on the sides and it’s more like a trap bar deadlift it feels more like a squat than a deadlift to me.
scoliosis (spine curv) you want to avoid squats, deadlift & oh press. whats the alternatives?
Brisk walking
The video is literally about the alternatives
Pendlay rows for deadlifts for sure
How about kb swings for deadlifts?
Rack pulls instead of deads? Or is that too close?
I'm thinking 3in block pulls to replace deadlifts 🤣
I do dumbbells
Swings for deadlifts, no?
That's what I was thinking. You mean Kettlebell Swings?
@@matthewroberts198 Yes, exactly. And not for high reps.
Feels like they wanted to know what they could do if you don't have access to equipment.
Or if their specific body part hurts performing those specific exercises.
And when am well enough I’ll get back to Farmer Walk
I need alternatives to cable exercises. I bought a squat rack but no funds to get a cable system on it yet. Gyms don't open the hours I need so I can't do that. Lots of workouts call for cable rows or face pulls and so on. What can I do instead with barbells or dumbbells. I have a bench too
Oh my goodness. The name of workouts. I forgot. For right now. I'm just thinking of walking. And try eating, healthier. :)
reverse hyper for Deadlifts paired with a barbell row
u can only pick one exercise as a replacement
I think you'd need 3 or 4 exercises to replace the deadlift.
Not necessarily, it depends on the reasoning for the replacement. Zercher deadlift, trap bar deadlift, dibby deadlifts, and so many others can provide the same benefits. Just depends on the training goal. Is it for performance, longevity, hypertrophy, etc….
I work out at planet fitness, started a 3 day full body routine, just moved on too my 2nd month of it and it calls for new exercises, 1 being RDL. Planet fitness only has a Smith machine so I don't have the barbell, anything close I can do??
Powerclean to replace deadlift?
Shoulder dumbell presses.
Honestly i just say loaded carries all of them
Sleeping, doughnuts, TV and video games.
arnold press to replace the OHP?
replace a squat with another squat and a deadlift with another kind of deadlift.not much of a change..
Power cleans
Is a front squat same as a goblet squat ?
You guessed it: dumbbell kickbacks
T-Bar rows
Kettlebell
does anyone have any good alternatives for the lateral row?
That exercise doesn’t exist
I d never miss squats. Not needed
Flat barbell bench press is overrated
THE REASON MOST NEVER SEE RESULTS IS BECAUSE MOST OF YOU MY GYM RATS I SEE ALL THE TIME ON THERE PHONES RESTING WAY TOO LONG AND LEAVING " 1 TO 3" REPS IN THE TANK FOR FEAR OF OVERTRAINING! THIS MAN HERE IA CATERING TO THE LAZY CROWD WHO DONT WANT TO PUSH AND GIVE THERE ALL. THE WAY TO BUILD SERIOUS MUSCLE. YOU HAVE MORE IN YOU TRUST ME. YOU WOULD HAVE TO TRAIN FOR HOURS TO DO THAT AT VERY HIGH INTENSITY
AND I DOUBT YOU COULD. I REALLY REALLY DO! bye
I dont have the equipment proudly unvaxxed so kicked out of gym
a hipthrust for a deadlift? huh?!!! im done
Heavy farmerswalks .
Good video ♥♥♥! As a fellow TH-camr, I am contantly searching for creative ideas!
Goblet squats, dumbbell deadlifts? Cheating?
deadlift=bridge
Bulgarian. Lunge. Leg press hacks. Back. Squats. Load what sir ??? Your. Back. Hello. They suck
Who said they're the big 3 or whatever? Those 3 are competition movements from powerlifting so why worry so much about the exercises you do if they replicate them? Do whatever exercises you want ffs. You aren't a competitive powerlifter so stop whining about an exercise if they're not related to the big 3 smh. You say that handstand push-ups cannot compare to the ohp? Lol you have no idea what you're talking about.
How do you load your hspu's?
@@sneeuwballa you probably don't need to add weight to hspu because they're very difficult with bodyweight alone but if you're strong just increase the range of motion, add pauses or wear a weighted vest
Can see why views are so low, absolute garbage, not a clue between all of them.
Bulgarian squat??? NOTHING REPLACES BACK SQUATS!!! mic drop