Double Kettlebell Snatch
How to do the Double Kettlebell Snatch
- 1
Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
- 2
Swing the kettlebells between your legs forcefully and reverse the direction.
- 3
Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
How to program the Double Kettlebell Snatch
Sets and reps
As a compound movement, the Double Kettlebell Snatch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Double Kettlebell Snatch is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Double Kettlebell Snatch into a plan
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Frequently asked questions
What muscles does the Double Kettlebell Snatch work?
The Double Kettlebell Snatch primarily targets the Shoulders. It also recruits the Glutes, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Double Kettlebell Snatch?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the Double Kettlebell Snatch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
