Kettlebell Double Hang Snatch
Two-kettlebell snatch from the hang — explosive pull all the way overhead, brutal on grip and shoulders.
Level: Advanced
Primary: Full Body
Secondary: Back - Lower Quads Shoulder
Movement: Compound
Tags: Explosive Olympic Lift
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic ISO Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Gymnastics Rock Climbing Track and Field
Target muscles
The posterior chain generates the pull. The deltoids and triceps lock out the kettlebells overhead. The trunk braces violently against the bilateral overhead load. The grip and forearms hold the bells through the rotation. The shoulders work through a large overhead range.
How to perform
Setup
Stand holding two kettlebells at hip level. Slight hinge.
Execution
Drive the hips forward and shrug. Continue pulling the kettlebells overhead, rotating them around the wrists to land in a locked-out overhead position — bells on the back of the forearms. Lock the elbows. Lower the kettlebells back to the hang under control.
Common mistakes
- Banging the bells on the forearms.
- Pressing out at the top. Fast lockout catch.
- Hyperextending the lower back at lockout.
- Going too heavy.
- Asymmetric lockout.
Progressions and regressions
Regress to single-kettlebell snatches until the overhead rotation is dialed. To progress, work double snatches from the floor or load up for power doubles.
Programming notes
Advanced power lift. 3-4 sets of 2-3 reps, twice a week.
