You don’t HAVE to squat, bench, or deadlift

— Jumat, 14 Agustus 2026 — Add Comment

Hey there,

Some lifters talk about the barbell squat, bench press, and deadlift as if they’re the price of admission to getting muscular and strong.

They aren’t.

They’re excellent exercises—if you can perform them properly, without pain, and don’t dread doing them.

If you can’t or don’t want to, there’s almost always another exercise that can train the same major muscles and keep you progressing.

The key is choosing the right substitute, because replacing an exercise isn’t as simple as picking something that looks similar.

Here’s how to work around almost any exercise you can’t—or won’t—do without giving up on gaining muscle and strength:

Enjoy!

Mike Matthews
Founder of Legion

P.S. The article includes practical alternatives to deadlifts, back squats, and bench presses, so you can put this into practice immediately.

P.P.S What’s the biggest challenge you’re currently facing in your quest to get the body you really want?

Is your diet just not working like it’s “supposed to”? Are you not sure what to do in the gym? Are you confused about which supplements will really help or how to get the most out of them? Something else altogether?

Whatever it is, just reply to this email, and I’ll be happy to help. (And no, that doesn’t mean I’m just going to pitch you stuff to buy.)

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Legion Athletics, Inc. 601 Cleveland St. 3rd Floor, Suite 300 Clearwater, FL 33755

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You don’t HAVE to squat, bench, or deadlift

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