10 Best Kettlebell Two Arm Clean Alternatives for Shoulder Strength

The Kettlebell Two Arm Clean is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Thruster, the Kettlebell Pirate Supper Legs and the Medicine Ball Scoop Throw. Two harder versions, the Kettlebell Double Jerk and the Kettlebell Double Snatch, are listed below as progressions rather than swaps.

Kettlebell Two Arm CleanWatch the Kettlebell Two Arm Clean

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

How to Do the Kettlebell Two Arm Clean

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

Delts, with traps, forearms · Kettlebell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
  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 pull the kettlebell up towards your shoulders.
  4. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm.
  5. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

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

  1. Kettlebell ThrusterPlay demonstration

    1. Kettlebell Thruster

    76% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Kettlebell
    How to perform it
    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. Kettlebell Double JerkPlay demonstration

    Progression

    2. Kettlebell Double Jerk

    78% match

    Delts · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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
  5. Medicine Ball Scoop Throw

    5. Medicine Ball Scoop Throw

    75% match

    Delts · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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
  7. Dumbbell Upright RowPlay demonstration

    7. Dumbbell Upright Row

    74% match

    Delts · Intermediate · 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 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

Kettlebell Two Arm Clean FAQ

What muscles does Kettlebell Two Arm Clean work?

The movement primarily targets the deltoids, especially the anterior and lateral heads, while engaging the traps, upper back, and core. You also recruit posterior chain muscles, hamstrings and glutes, during the hip hinge and drive phase, so cue a strong hip extension and tight core to maximize force transfer.

Can I build muscle without doing Kettlebell Two Arm Clean?

Yes, you can build shoulder muscle with presses and unilateral variations that isolate the delts while allowing progressive overload. Use controlled eccentrics, incremental loading, and techniques like paused reps or slow negatives to increase time under tension and stimulate hypertrophy without the clean.

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