What is this thing that looks like a cannonball with a handle, and what do you do with it? The first part of that question is easy to answer: it's called a "kettlebell" and it is not new at all. Its origins actually date as far back as Czarist Russia. I have also read that there is some evidence that kettlebells were used in ancient Greece by the first Olympians and that they were not made of steel but carved from stone. This apparatus has been helping warriors, soldiers and athletes for a long time. Now kettlebells have made it to mainstream training. This might be your answer if you are looking for strength, muscle tone and cardio conditioning.

Kettlebell training helps to increase explosive power and strength while at the same time creating sustained strength—strength that can take an athlete deep into the game without fatiguing. Everyone in the athletic field agrees that games and championships are won in the fourth quarter. There isn't a sport that will not be helped by this form of training. For boxers, mixed martial artists, or wrestlers, this is key—in addition to the rest of your training.

Basic kettlebell training consists of swings, cleans, snatches and drop squats. Hip drive is the most important part of the lift throughout all of these movements. As hard as it might be to conceive, you are actually lifting the bell with your legs and hip drive. Here lies your strongest muscle group, and to be a successful athlete, you must be posterior- and lower-body dominant. Let's take a look at the Swing, the first movement you need to learn. Holding the bell with both hands in front of you, push your butt back to feel your hamstrings engage. Then you thrust forward, driving the bell upwards with your hips and legs, using your arms as a lever, while at the same time incorporating all the muscles of your back. That one move covers the basics of athletic training. I could go on and break down and describe each exercise and how it relates to sports development, but I think you get my drift.

Please don't get me wrong: this type of training is not and should not be limited to athletes. This form of training has great benefits for everyone. Everyone needs to be able to move their hips. Most injuries occur from falls, and some falls can be prevented if you can move and sustain balance through your hips. When you have mastered all the exercises, and when you do them in sequence, you are able to work cardio to help burn fat, and muscle toning for strength and general appearance. But more important, the kettlebell exercises will help fight osteoporosis, which should be the number one goal for all women. Why wait to go on drugs when you can do a little hard work and reap all of the other rewards that I have stated as well?

By no means am I saying that kettlebell training is the answer to all of your training needs. But when incorporated into your lifestyle of exercise and proper nutrition, this training can be a great added bonus. Always challenge yourself and consider old techniques to make you new.