Shoulders exercise · kettlebell
Kettlebell Double Snatch
The kettlebell double snatch is a kettlebell exercise that targets the shoulders (deltoids), with the trapezius, forearms and core assisting.
- Target muscle
- Delts
- Also works
- Trapezius, forearms, core
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell double snatch
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
- In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
- As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
- Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius, forearms and core work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
