Double Kettlebell Snatch
Muscles worked
Instructions
- 1Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
- 2Swing the kettlebells between your legs forcefully and reverse the direction.
- 3Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Double Kettlebell Snatch
The double kettlebell snatch is a weightlifting-inspired movement adapted to kettlebells, driving the loads directly from the floor to overhead in one continuous motion, without an intermediate clean phase. This explosive movement demands powerful hip extension and strong technical mastery to guide the kettlebells smoothly to lockout. It heavily engages the shoulders at the end of the path, but also the glutes, hamstrings and quads during the initial drive. It's one of the most demanding kettlebell training exercises, reserved for lifters who have already mastered the swing and the clean. The double-arm version adds extra coordination difficulty compared to the single-arm version.
check_circleBenefits
- check_circleBuilds complete explosive full-body power
- check_circleHeavily engages shoulders, glutes and hamstrings
- check_circleImproves shoulder mobility and stability at lockout
- check_circleVery time-efficient exercise
lightbulbExecution tips
- lightbulbMaster the swing and clean before attempting the snatch
- lightbulbKeep the kettlebells close to the body during the ascent
- lightbulbFully lock out the elbows at the top
- lightbulbUse a light load to learn the movement
warningCommon mistakes
- warningAttempting the movement without mastering the swing
- warningLetting the kettlebells drift away from the body
- warningLacking full hip extension
- warningCatching abruptly on the wrist
helpFrequently asked questions
What level is required?expand_more
An intermediate to advanced level, with solid mastery of the swing and clean.
How can wrists be protected?expand_more
By practicing the kettlebell's rotation around the hand, avoiding a direct impact.
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