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Exercise 0529 · REF M74kdvm

Kettlebell Double Snatch exercise animation

Kettlebell Double Snatch

Category
Shoulders
Equipment
Kettlebell
Target
Delts

The snatch takes the bell from the floor to a locked-out overhead position in one continuous pull, and doing it with two kettlebells demands serious hip power and shoulder stability simultaneously on both sides. It's one of the more technical kettlebell lifts — grooving the path with a single bell first is worth the time before loading two.

How to Do the Kettlebell Double Snatch

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
  3. In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
  4. As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
  5. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Double Snatch primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Forearms, Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell Double Snatch work?
The Kettlebell Double Snatch primarily targets the delts, with the trapezius and forearms, core assisting.
What equipment do I need for the Kettlebell Double Snatch?
The Kettlebell Double Snatch is done with a kettlebell.
What's a good alternative to the Kettlebell Double Snatch?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.