Double Kettlebell Snatch

Muscles worked

The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.

Because more than one joint is moving, the work does not stay in one place: the glutes finish hip extension; the hamstrings assist hip extension and slow the knee down; the quadriceps straighten the knee and take load on the descent.

Every exercise for:ShouldersGlutesHamstringsQuadriceps

How this movement works

The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A kettlebell's mass hangs below and outside the handle, so it pulls away from the grip and the wrist has to stay packed. That offset is why racked and swinging variations feel nothing like the dumbbell version.

Every exercise using:Kettlebell

These train the shoulders too, using equipment this one does not:

• Dumbbell Incline Shoulder Raisedumbbell
• External Rotation with Bandband
• External Rotation with Cablecable
• Handstand Push-Upsbody only
• Jerk Balancebarbell

Difficulty

Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.

Of the 141 shoulders exercises in this database, 7 are listed at expert level.