Double Kettlebell Snatch
The Double Kettlebell Snatch primarily targets your Shoulders, with support from Glutes, Hamstrings, Quadriceps. It requires kettlebell and is best suited to expert lifters.
Expert level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Shoulders Secondary muscles: Glutes, Hamstrings, Quadriceps
How to perform Double Kettlebell Snatch
- Step 1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
- Step 2. Swing the kettlebells between your legs forcefully and reverse the direction.
- Step 3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
Frequently asked questions
What is the primary technical focus for the double kettlebell snatch?
The movement requires a powerful hip drive to propel both weights upward simultaneously. Keep the bells close to the body and punch through at the top to avoid the weights slamming against your forearms.
Which muscle groups are primarily targeted by this exercise?
The shoulders act as the primary movers for stabilization and lockout at the top of the rep. The posterior chain, including the glutes and hamstrings, provides the explosive power necessary to launch the kettlebells.
What are the most common mistakes to avoid during the snatch?
Avoid casting the weights too far away from the body, which increases strain on the lower back. Do not attempt to muscle the weights up using only the arms; the power must come from the hips.
How should a beginner progress toward the double kettlebell snatch?
Master the single kettlebell snatch and double kettlebell swings before attempting this variation. Practicing the high pull with two kettlebells helps build the necessary vertical path and timing.
How should the double kettlebell snatch be programmed for power?
Perform 3 to 5 sets of 5 to 8 repetitions to maintain high power output and technical proficiency. Rest periods should be long enough to ensure full recovery between sets.
Sample sets & reps for Double Kettlebell Snatch
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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