Kettlebell Double Power Snatch
Two-kettlebell power snatch from floor — explosive pull all the way overhead in one motion, the most demanding bilateral kettlebell lift.
Level: Advanced
Primary: Full Body
Secondary: Back - Lower Quads Shoulder
Movement: Compound
Tags: Explosive Olympic Lift
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football 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 shoulders work through their full range. As an Olympic-style kettlebell lift, this is among the most cardiovascularly demanding movements available.
How to perform
Setup
Stand with two kettlebells on the floor outside the feet. Hinge to grip them. Shins vertical, chest up.
Execution
Pull the kettlebells explosively. As they launch up, continue the pull all the way overhead, catching in a quarter-squat with both arms locked out. Stand to finish. Lower the kettlebells back to the floor.
Common mistakes
- Pressing out at the top.
- Catching with bent elbows.
- Bar drifting forward.
- Asymmetric lockout.
- Going too heavy before the technique is dialed.
Progressions and regressions
Regress to double hang power snatches. To progress, work the squat snatch.
Programming notes
Apex bilateral kettlebell lift. 3 sets of 2 reps with full recovery, twice a week.
