How to do the Kettlebell Double Snatch
Kettlebell Double Snatch is an advanced multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Trapezius and Forearms.
Kettlebell Double Snatch demonstration · © GymiaFit
Kettlebell Double Snatch at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Forearms, Core
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Double Snatch step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
- 3In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
- 4As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
- 5Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Kettlebell Double Snatch — questions
What muscles does the Kettlebell Double Snatch work?
The Kettlebell Double Snatch primarily targets the Delts. It also recruits the Trapezius, Forearms, Core as secondary movers.
What equipment do I need for the Kettlebell Double Snatch?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Double Snatch suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Double Snatch?
Kettlebell One Arm Clean And Jerk, Kettlebell One Arm Snatch, Kettlebell Thruster train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Double Snatch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.