How to Do the Kettlebell Snake Exercise

After using the kettlebell, martial arts practitioners, weightlifters and professional athletes agree that if they had to choose one piece of equipment, the kettlebell would be it. The snake exercise is one of the best full body kettlebell exercises for improving flexibility, strength and power. Follow these steps to do the snake exercise.

Instructions

Difficulty: Moderately Challenging

1. Grab the kettlebell "by the horns" so that the knuckles of your hands face each other. Pull the weight up to your chest, approximately 6 to 8 inches from your chin. Squeeze your arms, shoulders and chest so the weight stays in place.
2. Take a stance with your legs about 20 percent wider than shoulder width apart. Make sure you're standing on a flat surface.
3. Bend one knee and lower yourself to that side. Keep your second leg straight and let your inner thigh lower towards the ground as you perform the snake. When you get to your maximum extension reverse the movement without stopping, so that you go back through your neutral standing position and bend the other knee. Snake back and forward like this for a set amount of time or until failure.
4. Increase the difficulty level by inverting the kettlebell so that the ball part faces up towards your chin and the handles, or "horns," face downward. Perform the exercise the same way you did with the "by the horns" grip.