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Exercise guide
Double Kettlebell Dead Split Snatch
An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · erector spinae · hamstrings · quadriceps · trapezius
- Goals
- power · strength
- Equipment
- Kettlebell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set two kettlebells on the floor between your feet.
- Hinge down and grip both handles firmly.
- Explosively pull the kettlebells overhead in one motion.
- Drop into a split stance to catch them at lockout.
- Recover by stepping feet back together.
Technique cues and common mistakes
- Punch up through the handles to achieve a stable overhead lockout.
- Keep your front knee tracking over your foot in the split.
- Stay tall through your torso as you drop under the bells.