Double Kettlebell Snatch
- Primary muscleDelts
- EquipmentKettlebell
- DifficultyAdvanced
- TypeComplex
Two kettlebells moving overhead at once doubles the load of the single arm kettlebell snatch and removes the free arm you would normally use for counterbalance. That makes hip drive non-negotiable and grip a limiting factor, so keep reps modest, around 3-6 per set, with full rest between efforts.
How to do the Double Kettlebell Snatch
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
- In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
- As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Tip: Keep the weight close to the body and think of the hips, not the arm, throwing it up.
Muscles worked
Primary
Delts · Shoulders
The delts stabilize the weight at lockout and do the last bit of pulling as the bell rises past the chest.
Common mistakes
- Muscling it with the arm — on a dumbbell or kettlebell snatch the arm should stay long until the hips have fired; the elbow bends only to guide the bell up.
- Bell flipping over the wrist — on a kettlebell snatch punch the hand through at the top so the bell rolls smoothly around the wrist instead of slamming into it.
- Rounding at the bottom — set the hinge with a flat back and keep the chest up as the weight passes between the legs.
- Not finishing overhead — lock the elbow and stack the weight over the shoulder at the top; in the kettlebell style that means a packed shoulder pulled down, not a shrug.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Snatches go first in a session as an explosive movement, before any heavy lifting. Pair them with swings using the same bell for a conditioning block.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Double Kettlebell Snatch work?
The Double Kettlebell Snatch primarily works the delts. It also involves the traps, forearms and abs, which assist the movement and stabilise the joints.
Is the Double Kettlebell Snatch good for beginners?
Not as a starting point. The Double Kettlebell Snatch is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Double Kettlebell Snatch?
If you cannot do the Double Kettlebell Snatch, try the Single Arm Kettlebell Snatch, the Single Arm Barbell Snatch or the Double Kettlebell Jerk. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Double Kettlebell Snatch, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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