Smart Workout Diary

Double Kettlebell Snatch

The double kettlebell snatch is an explosive full-body lift in which two kettlebells travel from a hip hinge to a locked-out overhead position. It primarily develops the glutes and posterior chain while also challenging the shoulders, hamstrings, quads, and trunk. It supports power, strength, coordination, and overhead stability.

Demonstration

Demonstration: Double Kettlebell Snatch

Instructions

  1. Stand with your feet about hip-width apart and place two kettlebells between your feet.
  2. Hinge at the hips, grip both handles, brace your trunk, and hike the bells back while keeping your wrists neutral.
  3. Drive through the floor and extend your hips explosively to propel both bells upward close to your body.
  4. Guide the bells around your forearms and punch both hands overhead, finishing with locked elbows and the bells above your shoulders.
  5. Keep your ribs down and trunk braced, then guide the bells down close to your body and absorb them into a controlled hip hinge before repeating.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Shoulders, Quads
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Kettlebell
Difficulty
Expert

Technique tips

  1. Use hip drive rather than pulling primarily with your arms.
  2. Keep both kettlebells close to your body to maintain control during the ascent and descent.
  3. Allow the handles to rotate around the forearms instead of letting the bells crash onto them.
  4. Use a load you can control overhead without leaning back or losing a stable shoulder position.
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