Double Kettlebell Snatch
A two-bell snatch that swings both kettlebells from between the legs to overhead lockout in one motion. It is a demanding test of hip power, overhead stability and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Front Delts
Secondary muscles
- Traps (Trapezius)
- Side Delts
- Triceps
- Forearm Flexors
- Lower Back (Erector Spinae)
- Rotator Cuff
- Cardiovascular System
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with two kettlebells just in front of the feet, stance slightly wider than hip-width, then hinge and grip one in each hand.
Hike both bells back between the legs.
Drive the hips through hard and let the bells rise close to the body.
As they pass the chest, pull the elbows high and punch the hands up through the handles.
Lock both arms overhead with the bells resting on the backs of the forearms, biceps by the ears.
Let the bells drop back down into the backswing and repeat.
Breathing: Exhale sharply at the hip drive and inhale as the bells drop.
Coaching tips
Hips throw, arms guide
Punch through
Soft landing on the forearms
Common mistakes
Pressing the bells overhead
Letting them arc wide and bang the wrists
Arching the lower back at lockout
Stance too narrow
Safety notes
Build up from the single-arm kettlebell snatch first.
Only use bells you can lock out and control overhead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.