Double Kettlebell Snatch
Double Kettlebell Snatch is a advanced-level compound in the strength category that primarily works the shoulders. It also recruits the glutes, hamstrings and quads. It is performed with kettlebell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.