Kettlebell Double Snatch

Muscles worked

Setup

1. Place two kettlebells on the floor about a foot in front of you, spaced shoulder-width apart.
2. Stand with feet slightly wider than shoulder-width and hinge at the hips to grasp both handles with an overhand grip.
3. Tilt the kettlebells toward you and pull your shoulder blades back and down to engage your lats and create tension in your hamstrings.
4. Maintain a flat back with your gaze fixed about six feet in front of you.

How to do it

1. Hike the kettlebells back forcefully between your legs, then explosively drive your hips forward to propel the weights upward.
2. Keep the kettlebells close to your body as they rise, then 'punch' your hands through the handles at shoulder height to catch the bells overhead.
3. Exhale sharply as you reach full lockout with your arms straight, ribs tucked, and glutes squeezed.
4. Inhale as you flip the bells over your fists and guide them back down into the hinge position in a controlled arc.

Form checklist

• Keep the kettlebells close to your midline to 'tame the arc' and prevent them from swinging too far out.
• Ensure your wrists remain straight and neutral at the top of the movement; do not let the bells pull them back.
• Avoid 'banging' the kettlebells on your forearms by punching through the handles rather than letting the bells flop over.
• Maintain a neutral spine throughout the entire movement, especially during the high-velocity descent.

Pro tips

• Think of the movement as a vertical pull followed by a punch; the power comes from the hips, while the arms simply guide the weight.
• Use a 'hook grip' or a slightly loose grip during the transition phase to allow the handles to rotate smoothly in your palms without causing friction burns.

Make it harder

• Perform 'Dead Snatches' by starting each rep from a complete stop on the floor to eliminate the stretch-reflex momentum.
• Increase the tempo or use a heavier pair of kettlebells to challenge your explosive power and overhead stability.

Frequently asked

What muscles does the kettlebell double snatch work?

The kettlebell double snatch primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the abs, deltoids, erector spinae, lats, obliques, rhomboids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kettlebell double snatch?

The kettlebell double snatch uses kettlebell.

Is the kettlebell double snatch good for beginners?

The kettlebell double snatch is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Full CleanAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius