10 Best One-arm Kettlebell Clean Alternatives for Strength and Mobility

The One-arm Kettlebell Clean is done standing with a kettlebell. Ranked closest by our scoring: the Open Palm Kettlebell Clean, the One-arm Open Palm Kettlebell Clean and the Kettlebell Hang Clean. A harder version, the Alternating Hang Clean, is listed below as a progression rather than a swap.

One-arm Kettlebell Clean

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

How to Do the One-arm Kettlebell Clean

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

Hamstrings, with glutes, lower back, shoulders, traps · Kettlebell · Intermediate · Compound

  1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
  2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  3. Return the weight to the starting position.

The 10 Best One-arm Kettlebell Clean Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Kettlebell 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. Open Palm Kettlebell Clean

    1. Open Palm Kettlebell Clean

    98% match

    Hamstrings · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
    2. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
    3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Kettlebell Clean
    • Equipment: free weights, the same as the One-arm Kettlebell Clean
    • Body position: standing, the same as the One-arm Kettlebell Clean
    • Balance: easier to stay steady on than the One-arm Kettlebell Clean
  2. One-arm Open Palm Kettlebell Clean

    2. One-arm Open Palm Kettlebell Clean

    95% match

    Hamstrings · Intermediate · Compound

    It uses the same equipment and still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Place one kettlebell between your feet.
    2. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
    3. Throw the kettlebell out in front of you and catch the handle with one hand.
    4. Take the kettlebell to the floor and repeat. Make sure to work both arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Kettlebell Clean
    • Equipment: free weights, the same as the One-arm Kettlebell Clean
    • Body position: standing, the same as the One-arm Kettlebell Clean
  4. Split Snatch

    4. Split Snatch

    84% match

    Hamstrings · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
    5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
    6. Carefully return the weight to floor.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Kettlebell Clean
    • Equipment: free weights, the same as the One-arm Kettlebell Clean
  6. Smith Machine Hang Power Clean

    6. Smith Machine Hang Power Clean

    78% match

    Hamstrings · Advanced · Compound

    A good swap when you have a Smith machine to work with, and it still works the hamstrings.

    • Smith-machine
    How to perform it
    1. Position the bar at knee height and load it to an appropriate weight.
    2. Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
    3. Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
    4. Upon full extension, rebend the hips and knees to lower your receiving position.
    5. Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
    6. Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the One-arm Kettlebell Clean
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the One-arm Kettlebell Clean

One-arm Kettlebell Clean FAQ

What muscles does One-arm Kettlebell Clean work?

The one-arm kettlebell clean primarily targets the hamstrings and glutes through the hip hinge and extension, while also recruiting the lats, traps, shoulders, and core to stabilize and guide the bell. Cue a hip hinge and pull the bell close to your body to maximize posterior chain activation and reduce shoulder loading.

What is the best bodyweight alternative to One-arm Kettlebell Clean?

For a bodyweight option that prioritizes hamstring strength, use the Nordic hamstring curl, brace your core and lower slowly to emphasize eccentric control. If you want a hip-hinge dynamic without equipment, perform single-leg hinge reaches with a long tempo, hinging at the hips and keeping a neutral spine to load the hamstrings.

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