10 Best Kettlebell Two Arm Clean Alternatives for Shoulder Strength
You can replace the kettlebell two arm clean with moves that still drive vertical power and target the delts, like dumbbell clean-and-press, barbell push press, single-arm kettlebell clean, seated dumbbell overhead press, or landmine press. Cue: brace your core, use hip drive for momentum, and finish with full scapular upward rotation.
Original Exercise: Kettlebell Two Arm Clean
How to Perform Kettlebell Two Arm Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- 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.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Ranked Kettlebell Two Arm Clean Alternatives
1. Kettlebell Double Jerk
77.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Press the kettlebells overhead, fully extending your arms.
- Bend your knees and quickly drop into a partial squat.
- Explosively extend your hips and knees, driving the kettlebells overhead.
2. Kettlebell Double Snatch
77.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
- In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
- As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
3. Kettlebell Thruster
76% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
- Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
- Lock out your arms at the top of the movement, fully extending your elbows.
- Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
4. Kettlebell Pirate Supper Legs
75.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- Extend your arm fully overhead, straightening your elbow.
- Lower the kettlebell back down to shoulder height, then return to the starting position.
5. Medicine Ball Scoop Throw
75.4% MatchHow to perform this exercise
- Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
- Begin by thrusting the hips forward as you extend through the legs, jumping up.
- 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.
6. Backward Medicine Ball Throw
74.7% MatchHow to perform this exercise
- 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.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
7. Dumbbell Upright Row (back Pov)
73.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
8. Barbell Thruster
71.4% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
9. Standing Front Barbell Raise Over Head
70.9% MatchHow to perform this exercise
- 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.
- Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
- 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.
- Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
10. Stiff-Legged Dumbbell Deadlift
70.4% MatchHow to perform this exercise
- Grasp a couple of dumbbells holding them by your side at arm's length.
- 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.
- 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
- 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.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Kettlebell Two Arm Clean Alternative
People substitute the kettlebell two arm clean for several practical reasons: limited equipment, shoulder pain, poor overhead mobility, or a need to prioritize strength over technique. Substitutes let you maintain delt activation while reducing shear on the glenohumeral joint. For example, a landmine press decreases shoulder abduction and limits external rotation stress; cue a neutral wrist and drive through the legs to transfer force safely. A barbell push press preserves power output by emphasizing hip extension and triple extension (ankle-knee-hip), which keeps delt and trapezius recruitment high without the catch mechanics of a clean.
How to Choose the Right Substitute
Select a substitute based on your training goal, mobility, and available gear. For power, pick the barbell push press and cue a fast dip-drive and full elbow extension to use hip torque and maximize delt recruitment. For hypertrophy with limited mobility, choose seated dumbbell overhead press and keep scapula neutral while pressing to isolate the anterior and lateral delts. If you have unilateral imbalances or a sore shoulder, pick single-arm kettlebell or landmine variations and focus on controlled eccentric tempo and maintaining scapular stability to minimize compensatory trunk rotation.
Frequently Asked Questions
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.
What is the best bodyweight alternative to Kettlebell Two Arm Clean?
A high-rep plyometric push-up or explosive pike push-up works as a bodyweight alternative by training vertical force production and shoulder power. Cue a fast downward-to-upward transition, full scapular protraction at the top, and maintain a rigid plank to keep shoulder loading focused on the delts.
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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