Exercise guide · Advanced · Compound

Kettlebell Double Snatch: How to Do It & Muscles Worked

The kettlebell double snatch is a dynamic, full-body movement that targets the shoulders (delts) and also engages the trapezius, forearms, and core. It requires explosive power, coordination, and proper technique to perform safely and effectively.

Primary muscles
Shoulders
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell double snatch
Front view: muscles worked by the kettlebell double snatch. Primary: shoulders. Secondary: forearms, abs, obliques and traps.
Back view: muscles worked by the kettlebell double snatch. Primary: shoulders. Secondary: forearms, abs, obliques and traps.
Primary Secondary

How to do the kettlebell double snatch

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
  3. Step 3: In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
  4. Step 4: As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
  5. Step 5: Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell double snatch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Double Snatch alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.