10 Best Kettlebell Dead Clean Alternatives for Home and Gym

The Kettlebell Dead Clean is done standing with a kettlebell. Ranked closest by our scoring: the Power Clean, One-arm Kettlebell Swings and the Clean. A harder version, the Double Kettlebell Alternating Hang Clean, is listed below as a progression rather than a swap.

Kettlebell Dead Clean

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kettlebell Dead Clean

The steps for the Kettlebell Dead Clean itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, glutes, lower back, quadriceps, traps · Kettlebell · Advanced · Compound

  1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
  2. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  3. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

The 10 Best Kettlebell Dead Clean Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Dead Clean on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Power CleanPlay demonstration

    1. Power Clean

    87% match

    Hamstrings · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
    2. Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
    4. As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
    5. As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
    6. Stand up with the barbell, fully extending your hips and knees.
    7. Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell Dead Clean
    • Equipment: free weights, the same as the Kettlebell Dead Clean
    • Body position: standing, the same as the Kettlebell Dead Clean
  2. Double Kettlebell Alternating Hang Clean

    Progression

    2. Double Kettlebell Alternating Hang Clean

    88% match

    Hamstrings · Advanced · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean one kettlebell to your shoulder and hold on to the other kettlebell.
    3. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell Dead Clean
    • Equipment: free weights, the same as the Kettlebell Dead Clean
    • Body position: standing, the same as the Kettlebell Dead Clean
  3. One-arm Kettlebell Swings

    3. One-arm Kettlebell Swings

    84% match

    Hamstrings · Intermediate · Compound

    Pick this when you want an easier version that still works the hamstrings.

    • Kettlebell
    How to perform it

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell Dead Clean
    • Equipment: free weights, the same as the Kettlebell Dead Clean
    • Body position: standing, the same as the Kettlebell Dead Clean

  4. 4. Clean

    83% match

    Hamstrings · Advanced · Compound

  5. Stiff-legged Dumbbell Deadlift

    5. Stiff-legged Dumbbell Deadlift

    83% match

    Hamstrings · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the hamstrings.

    • Dumbbell
    How to perform it
    1. Grasp a couple of dumbbells holding them by your side at arm's length.
    2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell Dead Clean
    • Equipment: free weights, the same as the Kettlebell Dead Clean
    • Body position: standing, the same as the Kettlebell Dead Clean

Kettlebell Dead Clean FAQ

What muscles does Kettlebell Dead Clean work?

The kettlebell dead clean primarily targets the hamstrings and glutes via the hip hinge, plus the erector spinae for spinal stability and the upper back for the pull. Cue a full hip extension and drive through the heels to maximize hamstring and glute activation.

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