Kettlebell Double Snatch
Overview
- Target Muscle Groups:
- Shoulders, biceps, upper legs, forearms, glutes, back.
- Equipment:
- Kettlebell.
- Difficulty:
- Advanced.
General Information
Kettlebell Double Snatch is a compound exercise that primarily targets the shoulders and also engages the biceps, upper legs, forearms, glutes, and back. It is an advanced movement that blends a powerful hip drive with precise overhead receiving mechanics.
Performed with two bells, it demands symmetrical timing, strong trunk bracing, and crisp turnover to avoid forearm impact. The exercise can build power endurance and overhead stability when technique is consistent.
Use moderate loads that allow smooth acceleration followed by a quiet lockout. Keep the bells close to the body, let the handles roll softly around the wrists, and prioritize a vertical path.
Train it in lower-rep sets early in the session when you are fresh. If turnover feels harsh, regress to single-bell snatches or high pulls to reinforce timing and path before returning to doubles.
Instructions
- Stand with two kettlebells between your feet, hinge to grip with neutral wrists and packed lats, and set a solid brace.
- Hike both bells back high between the legs, keeping forearms close to the thighs and shoulders above hips.
- Drive powerfully through the hips to stand tall, allowing the bells to float as elbows stay close and path stays vertical.
- As the bells rise, punch through the handles and let them roll softly around the wrists to an overhead lockout.
- Stabilize with ribs down, biceps near ears, and glutes tight without overextending the lower back.
- Guide the bells down close to the body, rotate handles, and re-hinge smoothly back into the backswing path.
- Reset grip and timing as needed; stop the set if turnover becomes sloppy or forearms get banged.
Common Mistakes
Injuries
Kettlebell Double Snatch is a high risk exercise when performed with proper technique.
Common issues include wrist impact, shoulder irritation, and low-back overextension. Keep the bells close, punch through on turnover, and avoid leaning back to finish the rep.
Use submaximal loads to groove timing and stop sets before form degrades. If pain appears, switch to single-bell variations or high pulls and rebuild positions before returning to doubles.
Alternative Exercises
Frequently Asked Questions
- Q: How heavy should I go?
Use a load you can snatch for crisp sets of 3-6 reps per set without forearm impact. If turnover gets loud or timing slips, go lighter.
- Q: Is it better to learn with one bell first?
Yes. Master single-bell snatches to groove path and turnover. Progress to doubles once you can keep the bell close and receive quietly overhead.
- Q: How should I breathe?
Exhale during the hip drive and turnover, then inhale as you guide the bells down. Keep the ribcage controlled to avoid overextension.
- Q: Can I cycle reps touch-and-go?
Yes if technique stays consistent. Reset if the backswing drops too low, the path drifts forward, or lockout becomes unstable.
Overview
- Target Muscle Groups:
- Shoulders, biceps, upper legs, forearms, glutes, back.
- Equipment:
- Kettlebell.
- Difficulty:
- Advanced.