10 Best Kettlebell Double Snatch Alternatives for Shoulder Strength

The Kettlebell Double Snatch is done standing with a kettlebell. Ranked closest by our scoring: the Handstand Push-up, the Left Hook. Boxing and Handstand Push-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell Double Snatch

Kettlebell Double SnatchPlay demonstration
Primary muscle
Delts
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Trapezius, Forearms, Core

How to perform Kettlebell Double Snatch
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
  3. In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
  4. As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
  5. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Filter Kettlebell Double Snatch alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Kettlebell Double Snatch Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Double Snatch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Handstand Push-upPlay demonstration

    1. Handstand Push-up

    67% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Double Snatch
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  2. Left Hook. BoxingPlay demonstration

    2. Left Hook. Boxing

    62% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the delts one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Double Snatch
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Double Snatch
  3. Handstand Push-ups

    3. Handstand Push-ups

    62% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    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: delts, the same as the Kettlebell Double Snatch
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Kettlebell Double Snatch
  4. HandstandPlay demonstration

    4. Handstand

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Find an open space with enough room to perform a handstand.
    2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
    3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
    4. Once in a handstand position, engage your triceps to support your body weight.
    5. Hold the handstand for as long as you can maintain balance.
    6. To come down, slowly lower your legs back to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  5. Korean DipsPlay demonstration

    5. Korean Dips

    51% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Double Snatch
  6. Ring DipsPlay demonstration

    6. Ring Dips

    45% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Kettlebell Double Snatch
  7. Full Planche Push-upPlay demonstration

    7. Full Planche Push-up

    44% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
    2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
    3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
    4. Continue to lower your body until your chest is just above the ground.
    5. Push through your hands and extend your arms to lift your body back up to the starting position.
    6. Maintain a straight line from your head to your heels throughout the movement.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Kettlebell Double Snatch
  8. Modified Hindu Push-upPlay demonstration

    8. Modified Hindu Push-up

    44% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Double Snatch
    • Balance: easier to stay steady on than the Kettlebell Double Snatch
  9. Standing Long Jump

    9. Standing Long Jump

    44% match
    • Quadriceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
    2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
    3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
    4. Measure the distance from your landing point to the starting point and track results.

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

    Why this matches
    • Primary muscle: quadriceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Double Snatch
  10. Reverse DipPlay demonstration

    10. Reverse Dip

    43% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Double Snatch
    • Balance: easier to stay steady on than the Kettlebell Double Snatch

Why You Might Need a Kettlebell Double Snatch Alternative

You may substitute the kettlebell double snatch for several practical reasons: shoulder pain or impingement that makes ballistic overhead work unsafe, limited kettlebell access, poor mobility, or a need to prioritize strength or hypertrophy over skill. The snatch combines triple extension (hips, knees, ankles) with a fast overhead lockout that stresses the delts, traps and core. Safer or simpler alternatives let you reduce peak impulsive loads, control range of motion and isolate the deltoids. For example, switch to a strict dumbbell overhead press with elbows slightly forward to limit subacromial strain while preserving lateral delt activation and scapular upward rotation.

Kettlebell Double Snatch FAQ

What muscles does Kettlebell Double Snatch work?

The kettlebell double snatch primarily targets the deltoids (anterior and lateral) during the overhead lockout, while the hip hinge and explosive extension drive power from the glutes, hamstrings and quads. It also recruits traps and core muscles to stabilize the load overhead.

Can I build muscle without doing Kettlebell Double Snatch?

Yes. You can achieve deltoid growth using progressive overload with strict overhead presses, dumbbell variants, and controlled eccentrics to target the same muscle fibers. Focus on full range of motion and consistent load increases to stimulate hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology