Kettlebell Moves: Double Snatch – Outside Knees

Once you’ve mastered the basic kettlebell snatch (and please do so before moving on to the double snatch), let’s take it up a notch and do a double snatch.

Works

  • Hamstrings
  • Calves
  • Butt
  • Back (all of it)
  • Shoulders
  • Triceps
  • Forearms
  • Grip

One of the great things about working out with kettlebells is that they take some skill and practice to master. It makes performing the exercise more fun, and therefore, more sustainable in making a commitment to a healthy lifestyle.

In this variation of the kettlebell double snatch, I’ll demonstrate it outside the knees.

Double Snatch

  1. Begin by widening the stance and simultaneously cleaning both kettlebells into the rack position.
  2. After cleaning the kettlebells, step the feet to hips width. Then, reverse the clean, allowing the bells to swing down outside the knees. Keep the shoulders packed and the abdominals engaged.
  3. As the kettlebells swing behind you, lean slightly forward to offset the pull of the weight and maintain your balance.
  4. As the kettlebells swing back forward, rock back to redistribute your weight to your heels, so that the momentum of the kettlebells do not pull you forward.
  5. Snap your hips and thrust your pelvis forward. Keep in mind that you are not using the shoulders or arms to pull the kettlebell up. Rather, the hip thrust projects the kettlebell forward, and because your arms are attached to the handle, the bell is unable to project forward, and thus swings up instead.
  6. When the kettlebell is approximately chest level, dip under it and get under the weight, and punch through straight overhead into a lockout position. This punch through should be occurring by the time the bell is around head height, or the point just before gravity begins to pull the kettlebell back down.
  7. Doing the punch through too late will cause it to bang against your forearm. This is the most important part of the movement, because if you don’t do this correctly, the bell will bang into your forearm and hurt like hell.
  8. After holding the kettlebell in a lockout position overhead for just a second, lower it back into the rack position.
  9. Repeat the exercise or set the bells down.

Tips

  • Synchronize your breathing with the movements.
  • Remember to keep your head up and work it for reps or time.

Double Snatch

Check out my Kettlebell Moves page for a lot more exercises!

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