Kettlebell Double Snatch

DeltoidsRhomboidsKettlebellIntermediate
1. Start with feet hip-width apart, knees slightly bent, and hold a kettlebell in each hand with an overhand grip. 2. Hinge at the hips and swing the kettlebells back between your legs, maintaining a neutral spine. 3. Extend your hips explosively, using the power of your lower body to swing the kettlebells up in a fluid motion. 4. As the kettlebells reach shoulder level, forcefully rotate your wrists and push the kettlebells overhead, reaching a fully extended position with your arms. 5. Lower the kettlebells back down in a controlled manner, allowing them to swing back between your legs. 6. Repeat the movement for the desired number of repetitions, maintaining a fluid and controlled motion throughout.

How to perform the Kettlebell Double Snatch

  1. Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell Double Snatch using your kettlebell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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