10 Best Kettlebell One Arm Snatch Alternatives for Shoulder Strength

Ranked Kettlebell One Arm Snatch Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell One Arm 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

   Play demonstration

   1. Kettlebell One Arm Clean And Jerk

   99% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
   3. Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
   4. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
   5. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
2. Play demonstration

   2. Dumbbell One Arm Snatch

   99% match

   • Delts
   • Dumbbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Lower the dumbbell towards the ground, keeping it close to your body.
   4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
   5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
   6. Catch the dumbbell overhead with a slight bend in your knees and hips.
   7. Lower the dumbbell back down to the starting position in a controlled manner.
   8. Repeat for the desired number of repetitions, then switch to the other arm.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
3. Play demonstration

   3. Kettlebell One Arm Jerk

   99% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebell overhead in a straight line, fully extending your arm.
   4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
   5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
   6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
   7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
   8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
4. 

   4. One-arm Kettlebell Split Jerk

   99% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
   2. Dip your body by bending the knees, keeping your torso upright.
   3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
   4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
   5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
5. 

   5. Double Kettlebell Snatch

   92% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
   2. Swing the kettlebells between your legs forcefully and reverse the direction.
   3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
6. 

   6. Double Kettlebell Jerk

   90% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   Pick this when you want to work the delts with less balance to manage.

   How to perform this exercise

   1. Hold a kettlebell by the handle in each hand.
   2. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
   3. Dip your body by bending the knees, keeping your torso upright.
   4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
   5. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
   6. Return your feet to the ground in a split fashion, with one foot forward and one foot back.
   7. Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
   • Balance: easier to stay steady on than the Kettlebell One Arm Snatch
7. 

   7. One-arm Kettlebell Split Snatch

   89% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold a kettlebell in one hand by the handle.
   2. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
   3. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
   4. Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
8. 

   8. Clean And Jerk

   88% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
   3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
   4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
   6. The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
   7. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
   8. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
9. 

   9. Jerk Balance

   88% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
   2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
   3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
   • Equipment: free weights, the same as the Kettlebell One Arm Snatch
   • Body position: standing, the same as the Kettlebell One Arm Snatch
10. Play demonstration

    10. Barbell One Arm Snatch

    80% match

    • Delts
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
    2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
    4. Explosively extend your hips, knees, and ankles, driving the barbell upwards.
    5. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
    6. Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
    7. Lower the barbell back down to the starting position in a controlled manner.
    8. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches

    • Primary muscle: delts, the same as the Kettlebell One Arm Snatch
    • Equipment: free weights, the same as the Kettlebell One Arm Snatch
    • Body position: standing, the same as the Kettlebell One Arm Snatch