Double Kettlebell Swing Snatch

Muscles worked by the Double Kettlebell Swing Snatch

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Front DeltsAnterior DeltoidLower BackErector SpinaeForearm FlexorsWrist Flexor MusclesTrapsTrapezius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Double Kettlebell Swing Snatch

1. Stand with feet shoulder-width apart holding two kettlebells.
2. Hinge at the hips to swing the bells between your legs.
3. Explosively drive your hips forward to swing the bells up.
4. Punch through to catch both kettlebells overhead with locked arms.
5. Lower under control and repeat.

Form tips

• Keep your arms relaxed and let your hips generate the power.
• Let the bells roll smoothly around your wrists rather than flipping over.
• Maintain a flat back during every backswing.

At a glance

Double Kettlebell Swing Snatch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Double Kettlebell Dead Split Snatch
• Dumbbell Snatch
• Air Bike
• Burpees
• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean
• Hang Clean

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "double-kettlebell-swing-snatch",
  "name_en": "Double Kettlebell Swing Snatch",
  "name_de": "Double Kettlebell Swing Snatch",
  "name_es": "Swing Snatch con Dos Pesas Rusas",
  "description_en": "A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.",
  "description_de": "Eine Snatch-Variante mit zwei Kettlebells, bei der die Kugeln aus dem Schwung zwischen den Beinen in einem Zug über Kopf gebracht werden.",
  "description_es": "Un snatch con dos pesas rusas iniciado con un swing entre las piernas y finalizado con ambas pesas bloqueadas arriba.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae",
    "forearm_flexors",
    "trapezius"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "snatch",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart holding two kettlebells.",
    "Hinge at the hips to swing the bells between your legs.",
    "Explosively drive your hips forward to swing the bells up.",
    "Punch through to catch both kettlebells overhead with locked arms.",
    "Lower under control and repeat."
  ],
  "instructions_de": [
    "Stehe schulterbreit mit zwei Kettlebells in den Händen.",
    "Beuge die Hüften und schwinge die Kettlebells zwischen die Beine.",
    "Treibe die Hüften explosiv nach vorne, um die Kettlebells nach oben zu schwingen.",
    "Stoße durch und fange beide Kettlebells über dem Kopf mit gestreckten Armen auf.",
    "Senke kontrolliert ab und wiederhole die Übung."
  ],
  "instructions_es": [
    "Ponte de pie con los pies al ancho de los hombros sujetando dos pesas rusas.",
    "Inclínate desde las caderas para balancear las pesas entre las piernas.",
    "Extiende las caderas de forma explosiva para balancear las pesas hacia arriba.",
    "Empuja hacia arriba para recibir ambas pesas rusas por encima de la cabeza con los brazos bloqueados.",
    "Baja de forma controlada y repite."
  ],
  "tips_en": [
    "Keep your arms relaxed and let your hips generate the power.",
    "Let the bells roll smoothly around your wrists rather than flipping over.",
    "Maintain a flat back during every backswing."
  ],
  "tips_de": [
    "Erzeuge den Schwung aus der Hüftstreckung, nicht aus den Armen.",
    "Halte den Rücken flach, wenn die Kugeln zwischen die Beine schwingen.",
    "Lass die Kugeln oben weich umkippen, statt sie aufs Handgelenk schlagen zu lassen."
  ],
  "tips_es": [
    "Genera la potencia con un golpe seco de cadera.",
    "Mantén la espalda plana cuando las pesas pasan entre las piernas.",
    "Suaviza la recepción arriba para que las pesas no golpeen tus antebrazos."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/double-kettlebell-swing-snatch-start.webp",
      "peak": "images/flat/double-kettlebell-swing-snatch-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "double-kettlebell-swing-snatch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.