Kettlebell Double Snatch
UpdatedExplosive full body exercise! Build strength & power with the challenging Kettlebell Double Snatch. A true test of athleticism.
The Kettlebell Double Snatch is a compound exercise that mainly works the glutes & hips and back, with help from the quads and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Double Snatch Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Kettlebell Double Snatch Variations and Alternatives
How to do the Kettlebell Double Snatch
Start by placing two kettlebells between your feet. Stand with your feet slightly wider than shoulder-width apart.
Bend at the hips and knees to lower your body down to grasp both kettlebell handles with a firm grip. Keep a neutral spine and brace your core.
Initiate the movement by explosively extending your hips, knees, and ankles, using the power generated from your lower body to propel the kettlebells upward.
As the kettlebells ascend, guide them upward along a straight path, keeping them close to your body.
When the kettlebells reach chest height, quickly pull your body under the weights and rotate your wrists so that you catch the kettlebells overhead with straight arms.
Stand up fully to complete the lift, with your arms fully extended above your head, shoulders stable, and kettlebells under control.
Lower the kettlebells back to the starting position in a controlled manner and prepare for the next repetition.
Ensure that you perform the kettlebell double snatch with proper form to prevent injury, and consider seeking the guidance of a fitness professional if you are new to this exercise. It's also important to use a weight that is appropriate for your strength level.
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Kettlebell Double Snatch FAQs
What muscles does the Kettlebell Double Snatch work?
The Kettlebell Double Snatch mainly works the glutes & hips and back, with help from the quads and lower back. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Kettlebell Double Snatch?
Kettlebells.
Is the Kettlebell Double Snatch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Double Snatch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Double Snatch variations and alternatives?
Similar exercises include the Hang & Snatch, Barbell Hang Snatch Below-Knee, Barbell Power-Snatch and Barbell Snatch.
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