10 Best Kettlebell Thruster Alternatives for Shoulder Power

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

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

Original Exercise: Kettlebell Thruster

Kettlebell ThrusterPlay demonstration
Primary muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Glutes, Core

How to perform Kettlebell Thruster
  1. Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
  2. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
  4. Lock out your arms at the top of the movement, fully extending your elbows.
  5. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
  6. Repeat for the desired number of repetitions.
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Ranked Kettlebell Thruster Alternatives

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

    69% 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 Thruster
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Kettlebell Thruster
  2. Handstand Push-ups

    2. Handstand Push-ups

    64% 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 Thruster
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Kettlebell Thruster
  3. Reverse DipPlay demonstration

    3. Reverse Dip

    59% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Thruster
  4. Left Hook. BoxingPlay demonstration

    4. Left Hook. Boxing

    57% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work 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 Thruster
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Thruster
    • Balance: harder to stay steady on than the Kettlebell Thruster
  5. Ring DipsPlay demonstration

    5. Ring Dips

    57% 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 Thruster
    • Balance: harder to stay steady on than the Kettlebell Thruster
  6. Korean DipsPlay demonstration

    6. Korean Dips

    53% 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 Thruster
    • Balance: harder to stay steady on than the Kettlebell Thruster
  7. Chest DipPlay demonstration

    7. Chest Dip

    51% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself on parallel bars 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. HandstandPlay demonstration

    8. Handstand

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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
    • Balance: harder to stay steady on than the Kettlebell Thruster
  9. Modified Hindu Push-upPlay demonstration

    9. Modified Hindu Push-up

    50% 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 Thruster
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up 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: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Thruster

Why You Might Need a Kettlebell Thruster Alternative

A single kettlebell caps how much weight you can drive through the squat and press, and a home gym with no kettlebell, or one too light, stops you from doing the Kettlebell Thruster at all. Each swap keeps the same two part job: bend the knees, drive up through the heels, then lock the weight out overhead. Some swaps move to a barbell to load more plates, or a pair of dumbbells so each hand carries its own weight, a few clean the weight to the shoulders before pressing it, and a couple put one arm under the weight while the other stays out of it. What changes is the tool in your hands, how it gets to your shoulders and how deep you bend before the drive; the finish, arms locked out overhead, stays the same.

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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