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Kettlebell Hang Clean Alternative

12 substitute exercises that target the same muscles

1
Barbell Split Clean demonstration

Barbell Split Clean
2
Kettlebell Two-Arm Clean demonstration

Kettlebell Two-Arm Clean
3
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
4
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
5
Standing Power Throw demonstration

Standing Power Throw
6
Kettlebell Double Alternating Hang Clean demonstration

Kettlebell Double Alternating Hang Clean
7
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
8
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
9
Kettlebell Swing demonstration

Kettlebell Swing
10
Kettlebell One-Arm Snatch demonstration

Kettlebell One-Arm Snatch
11
Kettlebell Double Snatch demonstration

Kettlebell Double Snatch
12
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Kettlebell Hang Clean trains

Primary Deltoid Anterior Gluteus Maximus Hamstrings Quadriceps

Secondary Biceps Brachii Obliques Rectus Abdominis Trapezius Upper Fibers

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