10 Best Kettlebell One Arm Snatch Alternatives for Shoulder Strength

The Kettlebell One Arm Snatch is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell One Arm Clean And Jerk, the Dumbbell One Arm Snatch and the Kettlebell One Arm Jerk.

Kettlebell One Arm SnatchWatch the Kettlebell One Arm Snatch

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

How to Do the Kettlebell One Arm Snatch

The steps for the Kettlebell One Arm Snatch itself, so you can judge how close each substitute below really is.

Delts, with trapezius, forearms, core · Kettlebell · Advanced · Compound

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

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

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

  1. Kettlebell One Arm Clean And JerkPlay demonstration

    1. Kettlebell One Arm Clean And Jerk

    99% match

    Delts · Advanced · Compound

    It uses the same equipment and still works the delts.

    • Kettlebell
    How to perform it
    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. Dumbbell One Arm SnatchPlay demonstration

    2. Dumbbell One Arm Snatch

    99% match

    Delts · Advanced · Compound

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

    • Dumbbell
    How to perform it
    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
  6. Double Kettlebell Jerk

    6. Double Kettlebell Jerk

    90% match

    Delts · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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

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