VARIATIONS
Double Kettlebell Snatch
Two kettlebells are lifted and locked out simultaneously.
This explosive compound pull develops full-body power and shoulder stability by propelling two kettlebells from the floor to an overhead lockout in a single motion.
HOW TO DO IT
- Stand with feet shoulder-width apart and kettlebells positioned between your heels.
- Hinge at the hips to grip the handles with palms facing forward.
- Hike the kettlebells back between your legs to generate momentum.
- Explosively extend your hips and knees to drive the weights upward.
- Punch your hands through the window as the bells float weightless.
- Lock both elbows out fully overhead while dropping into a partial squat.
COMMON MISTAKES
- Pulling with the arms instead of driving with the hips.
- Allowing the kettlebells to swing too far away from the body.
- Bending the elbows before the hips fully extend.
- Failing to rotate the hand properly around the wrist at the top.
TIPS
- Keep the kettlebells close to your body during the initial pull.
- Punch vertically at the top to minimize horizontal drift.
- Absorb the landing by bending your knees slightly upon lockout.
- Maintain a tight core to protect your lower back during the hinge.
SAFETY
- Ensure wrists remain straight and locked to prevent joint strain upon catch.
- Avoid hyperextending the lower back at the bottom of the hike position.
DETAILS
- Muscles
- Full Body
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Expert
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Snatch
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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