10 Best Two-arm Kettlebell Clean Alternatives for Limited Equipment

Ranked Two-arm Kettlebell Clean Alternatives

10 substitutes, ranked by how closely each one matches the Two-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.

1. 

   1. Linear Acceleration Wall Drill

   53% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the shoulders.

   How to perform this exercise

   1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
   2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
   3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
   4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

   Why this matches

   • Primary muscle: hamstrings, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Two-arm Kettlebell Clean
2. Play demonstration

   2. Korean Dips

   49% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it works the pectorals rather than the shoulders.

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Two-arm Kettlebell Clean
   • Balance: harder to stay steady on than the Two-arm Kettlebell Clean
3. Play demonstration

   3. Self Assisted Inverse Leg Curl

   47% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back on a mat or bench with your legs extended.
   2. Place your hands by your sides or under your glutes for support.
   3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
   4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
4. Play demonstration

   4. Self Assisted Inverse Leg Curl (On Floor)

   47% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Lift your hips off the ground, engaging your glutes and hamstrings.
   4. Slowly curl your legs towards your glutes, keeping your hips lifted.
   5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   6. Lower your hips back down to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: hamstrings, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
5. Play demonstration

   5. Left Hook. Boxing

   46% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the delts rather than the shoulders.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Two-arm Kettlebell Clean
   • Balance: harder to stay steady on than the Two-arm Kettlebell Clean
6. Play demonstration

   6. Modified Hindu Push-up

   46% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting 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: pectorals, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Two-arm Kettlebell Clean
7. Play demonstration

   7. Triceps Dip (Between Benches)

   45% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the shoulders.

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up to the starting 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: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Two-arm Kettlebell Clean
8. 

   8. Standing Long Jump

   44% match

   • Quadriceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
   2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
   3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
   4. Measure the distance from your landing point to the starting point and track results.

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

   Why this matches

   • Primary muscle: quadriceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Two-arm Kettlebell Clean
9. Best match

   

   9. Kneeling Arm Drill

   44% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, the same as the Two-arm Kettlebell Clean
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
10. Play demonstration

    10. Incline Push-up (On Box)

    43% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Two-arm Kettlebell Clean
    • Balance: easier to stay steady on than the Two-arm Kettlebell Clean