An excellent exercise for wrist and forearm strength. This exercise can also help a fighter get more snap in their punches. Start on the ground next to a bench or flat surface with the kettlebell lying on its side. The bell should be facing to the right, perpendicular to you, resting on the surface. Starting with wrist pronation, grab the horn of the kettlebell with your right hand, palm facing the sky. Slowly rotate and flip the kettlebell on the axis of the handle until the bell is facing towards the left, your palm should now be facing down. Use your left arm to help flip the bell back over to the starting position. To start incorporating supination movement, flip the bell back to the starting position without using your left hand. Continue, slowly and controlled, flipping the kettlebell back and forth along the handle for 10-20 reps. Switch hands and repeat