Double Kettlebell Snatch
Double Kettlebell Snatch is a power and coordination – kettlebell snatch exercise involving Gluteus maximus, Hamstrings, Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings, Deltoid
- Secondary muscles
- Quadriceps, Trapezius, Triceps brachii, Serratus anterior, Forearm gripping muscles
- Exercise type
- Power and coordination – kettlebell snatch
Exercise technique
- Double start
Place both kettlebells between your feet and grip the handles with thumbs wrapped.
- Hinge
Keep your knees soft, send your hips back and maintain a natural back position.
- Backswing
Bring the bells close between your legs, leaving sufficient clearance for both.
- Powerful extension
Quickly extend your hips to raise the kettlebells close to your torso.
- Hand insertion
As the loads rise, pass your hands through the handles so the bells wrap softly onto your forearms.
- Overhead catch
Extend both elbows with control and stabilize the weights overhead.
- Return
Lower the kettlebells through a controlled rack or swing path and reset the hip hinge for the next repetition.
Key technique points
- Generate power from your hips.
- Keep both bells on a close path.
- Pass your hands through the handles.
- Avoid hard wrist impact.
- Balance both arms evenly at the top.
- Do not release control on the descent.
Common mistakes
Swinging wide sideways
Do not throw the kettlebells sideways like a dumbbell fly; use an upward path close to your torso.
Bending the arms early
Do not curl the loads before hip extension; transfer power from your posterior chain.
Striking the wrists
Do not let the bells flip over and hit your forearms; learn timely hand insertion with a light load.
Arching the lower back
Do not lean back to balance the overhead catch; keep your ribs over your pelvis.
Finishing one arm late
Do not leave one load below shoulder height while the other is overhead; use a controlled, simultaneous path for both sides.
Dropping quickly
Do not let a bell fall freely from overhead; manage the return through the rack and hip hinge.
Frequently asked questions
Double Kettlebell Snatch: why is “Swinging wide sideways” a mistake?
Do not throw the kettlebells sideways like a dumbbell fly; use an upward path close to your torso.
Double Kettlebell Snatch: why is “Bending the arms early” a mistake?
Do not curl the loads before hip extension; transfer power from your posterior chain.
Double Kettlebell Snatch: why is “Striking the wrists” a mistake?
Do not let the bells flip over and hit your forearms; learn timely hand insertion with a light load.
Double Kettlebell Snatch: why is “Arching the lower back” a mistake?
Do not lean back to balance the overhead catch; keep your ribs over your pelvis.
Double Kettlebell Snatch: why is “Finishing one arm late” a mistake?
Do not leave one load below shoulder height while the other is overhead; use a controlled, simultaneous path for both sides.
Double Kettlebell Snatch: why is “Dropping quickly” a mistake?
Do not let a bell fall freely from overhead; manage the return through the rack and hip hinge.
What should I focus on when doing Double Kettlebell Snatch?
Generate power from your hips. Keep both bells on a close path. Pass your hands through the handles. Avoid hard wrist impact. Balance both arms evenly at the top. Do not release control on the descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.