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Exercise guide
Double Kettlebell Swing Snatch
A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · anterior deltoid · erector spinae · forearm flexors · trapezius
- Goals
- power · strength
- Equipment
- Kettlebell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart holding two kettlebells.
- Hinge at the hips to swing the bells between your legs.
- Explosively drive your hips forward to swing the bells up.
- Punch through to catch both kettlebells overhead with locked arms.
- Lower under control and repeat.
Technique cues and common mistakes
- Keep your arms relaxed and let your hips generate the power.
- Let the bells roll smoothly around your wrists rather than flipping over.
- Maintain a flat back during every backswing.