10 Best Kettlebell Two Arm Clean Alternatives for Shoulder Strength

Ranked Kettlebell Two Arm Clean Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Two Arm Clean 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Kettlebell Thruster

   76% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   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.

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

   Why this matches

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

   Progression

   2. Kettlebell Double Jerk

   78% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebells overhead, fully extending your arms.
   4. Bend your knees and quickly drop into a partial squat.
   5. Explosively extend your hips and knees, driving the kettlebells overhead.
   6. Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
   7. Stand up straight and return to the starting position.
   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: delts, the same as the Kettlebell Two Arm Clean
   • Equipment: free weights, the same as the Kettlebell Two Arm Clean
   • Body position: standing, the same as the Kettlebell Two Arm Clean
   • Balance: harder to stay steady on than the Kettlebell Two Arm Clean
3. Play demonstration

   Progression

   3. Kettlebell Double Snatch

   78% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell Two Arm Clean
   • Equipment: free weights, the same as the Kettlebell Two Arm Clean
   • Body position: standing, the same as the Kettlebell Two Arm Clean
   • Balance: harder to stay steady on than the Kettlebell Two Arm Clean
4. Play demonstration

   4. Kettlebell Pirate Supper Legs

   75% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
   4. Extend your arm fully overhead, straightening your elbow.
   5. Lower the kettlebell back down to shoulder height, then return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

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

   5. Medicine Ball Scoop Throw

   75% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

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

   Why this matches

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

   6. Backward Medicine Ball Throw

   75% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. 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 Two Arm Clean
   • Equipment: free weights, the same as the Kettlebell Two Arm Clean
   • Body position: standing, the same as the Kettlebell Two Arm Clean
7. Play demonstration

   7. Dumbbell Upright Row

   74% match

   • Delts
   • Dumbbell
   • Intermediate
   • 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 each hand with an overhand grip.
   2. Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body.
   3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
   4. Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
   5. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   6. 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 Two Arm Clean
   • Equipment: free weights, the same as the Kettlebell Two Arm Clean
   • Body position: standing, the same as the Kettlebell Two Arm Clean
8. Play demonstration

   8. Barbell Thruster

   71% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
   2. Lower into a squat position by bending your knees and pushing your hips back.
   3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
   4. Lower the barbell back to shoulder height as you lower back into the squat 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 Two Arm Clean
   • Equipment: free weights, the same as the Kettlebell Two Arm Clean
   • Body position: standing, the same as the Kettlebell Two Arm Clean
9. 

   9. Standing Front Barbell Raise Over Head

   71% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
   2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
   3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
   4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
   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 Two Arm Clean
   • Equipment: free weights, the same as the Kettlebell Two Arm Clean
   • Body position: standing, the same as the Kettlebell Two Arm Clean
10. 

    10. Stiff-legged Dumbbell Deadlift

    70% match

    • Hamstrings
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    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, not delts
    • Equipment: free weights, the same as the Kettlebell Two Arm Clean
    • Body position: standing, the same as the Kettlebell Two Arm Clean