10 Best Two-arm Kettlebell Jerk Alternatives for Shoulder Strength

Ranked Two-arm Kettlebell Jerk Alternatives

10 substitutes, ranked by how closely each one matches the Two-arm Kettlebell Jerk 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. Play demonstration

   1. Kettlebell Double Jerk

   85% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

   How to perform this exercise

   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

   • Movement: overhead jerk, the same as the Two-arm Kettlebell Jerk
   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
2. Play demonstration

   2. Kettlebell Double Snatch

   85% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
   3. In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
   4. As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
   5. Lower the kettlebells back down to the starting position and 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, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
3. Best match

   

   3. Kettlebell Pirate Ships

   78% match

   • Shoulders
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want an easier version that works the shoulders one side at a time.

   How to perform this exercise

   1. With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
   2. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
   3. Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
   4. Repeat for the desired amount of repetitions.

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

   Why this matches

   • Primary muscle: shoulders, the same as the Two-arm Kettlebell Jerk
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
4. 

   4. Two-arm Kettlebell Clean

   78% match

   • Shoulders
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the shoulders.

   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 the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
   3. Lower the kettlebells back to the starting position and repeat.

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

   Why this matches

   • Primary muscle: shoulders, the same as the Two-arm Kettlebell Jerk
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
   • Balance: easier to stay steady on than the Two-arm Kettlebell Jerk
5. 

   5. Landmine Linear Jammer

   77% match

   • Shoulders
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
   2. Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
   3. In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
   4. Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
   5. Return to the starting position.

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

   Why this matches

   • Primary muscle: shoulders, the same as the Two-arm Kettlebell Jerk
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
   • Balance: easier to stay steady on than the Two-arm Kettlebell Jerk
6. 

   6. Jerk Balance

   77% match

   • Delts
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
   2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
   3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

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

   Why this matches

   • Movement: overhead jerk, the same as the Two-arm Kettlebell Jerk
   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
7. 

   7. One-arm Kettlebell Snatch

   77% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
   2. Look straight ahead and swing the kettlebell back between your legs.
   3. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

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

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
8. 

   8. Clean And Jerk

   76% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. With a barbell on the floor close to the shins, take an overhand or hook 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. Move the weight with control as you continue to above the knees.
   3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. 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, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
   6. The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
   7. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
   8. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

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

   Why this matches

   • Movement: overhead jerk, the same as the Two-arm Kettlebell Jerk
   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
9. Play demonstration

   9. Kettlebell One Arm Jerk

   74% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebell overhead in a straight line, fully extending your arm.
   4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
   5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
   6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
   7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
   8. Lower the kettlebell back to the starting position by bending your knees and hips, 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

   • Movement: overhead jerk, the same as the Two-arm Kettlebell Jerk
   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
   • Body position: standing, the same as the Two-arm Kettlebell Jerk
10. 

    10. One-arm Kettlebell Split Jerk

    74% match

    • Delts
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
    2. Dip your body by bending the knees, keeping your torso upright.
    3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
    4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
    5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

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

    Why this matches

    • Movement: overhead jerk, the same as the Two-arm Kettlebell Jerk
    • Primary muscle: delts, not shoulders
    • Equipment: free weights, the same as the Two-arm Kettlebell Jerk
    • Body position: standing, the same as the Two-arm Kettlebell Jerk