The famous ‘Big 3’ lifts – the squat, bench press, and deadlift – are often treated as the gold standard of barbell training. While they’re highly effective and widely respected, they don’t need to appear in every workout, especially if you’re new to lifting.
Learning the core movement patterns early on is key to long-term gym progress. That said, your training doesn’t have to feel repetitive or uninspiring. With the right regressions and alternatives, you can develop strength, confidence, and technique while keeping your programme fresh and appropriate for your current ability.
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Below, you’ll find some of the best alternatives to the Big 3 lifts, designed to help beginners and experienced lifters alike build a strong, balanced routine without relying solely on barbells.
Understanding the Big 3 Lifts
The term ‘Big 3’ refers to three foundational compound barbell exercises that form the backbone of many strength-training programmes:
- Squat
- Bench press
- Deadlift
Together, these movements support goals such as building strength, increasing power, gaining muscle, and improving overall movement quality.
As compound lifts, they engage multiple muscle groups at once. Squats develop the lower body and core, the bench press targets the chest, shoulders, and triceps while engaging the upper back, and the deadlift recruits nearly every major muscle group in the body.
Effective Alternatives to the Big 3
If you’re not ready to tackle the Big 3 just yet, or you’re simply looking to change things up, these regressions and variations offer effective ways to build strength and improve technique.
Squat Alternatives
Box Squat
Box squats are ideal for beginners, helping reinforce correct depth and solid squat mechanics.
- Stand tall in front of a bench, box, or chair.
- Send your hips back and bend your knees until your glutes lightly touch the box.
- Avoid fully sitting down.
- Maintain tension, then drive back up to standing.
Goblet Squat
This variation promotes an upright torso and supports better depth, particularly if hip mobility is limited.
- Hold a dumbbell close to your chest with palms facing up.
- Brace your core and lower by bending your knees and hips.
- Descend until thighs reach parallel or lower, then stand up.
Dual Dumbbell Squat
A natural progression from the goblet squat, allowing for increased load without using a barbell.
- Hold two dumbbells at collarbone height with elbows tucked.
- Sit into the squat while keeping your chest upright.
- Push through your heels to return to standing.
Cyclist Squat
Best suited to confident beginners and intermediate lifters, this variation places extra emphasis on the quadriceps.
- Elevate your heels and bring your feet close together.
- Hold a dumbbell at chest height.
- Squat past parallel, then rise explosively without fully locking out.
Front Squat
The front squat encourages better depth and torso control, making it a strong alternative to back squats for newer lifters.
- Set the bar at mid-shoulder height.
- Rest it across your clavicles with elbows lifted forward.
- Brace your core, squat to parallel or below, then stand up.
Landmine Hack Squat
With a fixed bar path, this option adds stability and can feel more comfortable for beginners.
- Lift the bar to one shoulder and turn your back to the weight.
- Step forward until aligned with the bar’s angle.
- Squat down and press through your feet to stand.
- Alternate shoulders between sets.
Bench Press Alternatives
Floor Press
The reduced range of motion makes the floor press a beginner-friendly pressing option.
- Lie on the floor with knees bent and feet planted.
- Hold dumbbells above your chest.
- Lower to the floor, pause briefly, then press back up.
Dumbbell Bench Press
A versatile staple that supports heavy loading without requiring a spotter.
- Lie flat on a bench with dumbbells pressed overhead.
- Lower under control with elbows at roughly 45 degrees.
- Pause, then press up powerfully.
Incline Press-Ups
These help build pressing strength if standard press-ups are still challenging.
- Place your hands on an elevated surface.
- Maintain a strong plank position.
- Lower your chest, then press back up.
Press-Ups
A classic bodyweight exercise that can replace or complement bench pressing.
- Set up in a stable plank with hands under shoulders.
- Lower your chest while keeping elbows tucked.
- Press back up explosively.
TRX or Ring Press-Ups
An advanced progression that increases instability and core demand.
- Grip the straps set to mid-length.
- Walk your feet back into a straight-body position.
- Lower between your hands, pause, then press up.
Deadlift Alternatives
Dowel Hip Hinge
A fundamental movement that should be mastered before adding resistance.
- Hold a dowel along your spine with three points of contact.
- Push hips back while maintaining contact.
- Return to standing smoothly.
Romanian Deadlift
A natural progression that reinforces the hip hinge.
- Hold dumbbells at your sides with soft knees.
- Push hips back while keeping your back flat.
- Stand back up once you feel a hamstring stretch.
Dumbbell Deadlift
This closely mirrors traditional deadlift mechanics.
- Place dumbbells outside your feet on the floor.
- Brace your lats and stand by pushing the floor away.
- Lower with control.
Trap Bar Deadlift
Often preferred by beginners thanks to a more upright torso position.
- Step inside the trap bar with shins near the centre.
- Grip the handles with a flat back.
- Stand tall, then lower smoothly.
Landmine Sumo Deadlift
A joint-friendly option that reinforces strong hinge mechanics.
- Stand in a wide stance facing the bar.
- Grip the end of the bar with both hands.
- Drive through your heels, then lower under control.
Deadlift From Blocks
Reducing the range of motion can help improve confidence and positioning.
- Raise the bar on blocks or plates.
- Brace your core and stand up with the bar close.
- Lower with control.
Sumo Deadlift
The wider stance allows for a more upright torso and greater hip engagement.
- Take a wide stance with toes turned out.
- Grip the bar inside your knees.
- Stand up by pushing the floor away, then repeat.
