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

Ranked 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. 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

   

   1. Open Palm Kettlebell Clean

   98% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. 

   2. One-arm Open Palm Kettlebell Clean

   95% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   It uses the same equipment and still works the hamstrings.

   How to perform this exercise

   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
3. Play demonstration

   3. Kettlebell Hang Clean

   89% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
   4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
   5. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
   6. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

   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. 

   4. Split Snatch

   84% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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
5. 

   5. Power Clean From Blocks

   78% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.
   3. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
   4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
   5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.

   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
   • Body position: standing, the same as the One-arm Kettlebell Clean
6. 

   6. Smith Machine Hang Power Clean

   78% match

   • Hamstrings
   • Smith-machine
   • Advanced
   • Compound

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

   How to perform this exercise

   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
7. 

   7. Hang Snatch

   78% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
   2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
   4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

   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
   • Body position: standing, the same as the One-arm Kettlebell Clean
8. 

   8. Muscle Snatch

   78% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a loaded barbell held at the mid thigh position with a wide grip. 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 pull by driving through the front of the heels, raising the bar. 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.
   3. Continue raising the bar to the overhead position, without rebending the knees.

   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
   • Body position: standing, the same as the One-arm Kettlebell Clean
9. 

   9. Power Snatch

   78% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   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, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
   5. Return to a standing position with the weight over head.

   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
10. 

    Progression

    10. Alternating Hang Clean

    78% match

    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
    3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. 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