Shoulders / Advanced / Compound (multi-joint)

Double Kettlebell Snatch

A kettlebell explosive exercise for the rear delts, with the glutes, hamstrings and quads assisting.

At a glance

Primary

Rear delts

Secondary

Glutes, Hamstrings, Quads

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Advanced

Type

Shoulders, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
2. Swing the kettlebells between your legs forcefully and reverse the direction.
3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

Common mistakes

• ✗ Letting the bell flop over and bang the forearm.

  Why it hurts: The impact bruises the wrist and forearm, and the grip loosens.

  ✓ Instead: Pull the bell close to the body and punch the hand through at the top so it rolls around the wrist.

• ✗ Lifting it with the arm instead of the hips.

  Why it hurts: The shoulder takes a heavy load it cannot handle for many reps.

  ✓ Instead: Treat it as a strong swing: the hips drive the bell up, the arm guides it.

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