The Best Exercise For Lacrosse Athletes?

There are many great exercises for lacrosse athletes.

But is there one exercise that’s the best?


Here’s a strong case for why this exercise may be king of all others.

The kettlebell swing is a highly effective exercise for lacrosse players for several reasons, some of which I’ll explain to you now.

Lacrosse is a physically demanding sport that requires explosive power, core strength and stability, and cardiovascular endurance

The kettlebell swing addresses all these and so much more, making it an ideal exercise for lacrosse players. 

Here are some great great reasons to support its benefits for lacrosse athletes:


The kettlebell swing involves a powerful hip hinge movement, activating the glutes, hamstrings, and lower back.

This explosive motion mimics the force production required during lacrosse play, such as sprinting, shooting, and changing direction quickly.

Developing explosive power with the swing can lead to enhanced performance on the lacrosse field.

The swing is an extremely unique exercise in power development. 


The kettlebell swing is a compound exercise that engages multiple muscle groups simultaneously, including the core, hips, grip, and legs.

It improves full body strength and coordination, which is crucial for lacrosse players who need to maneuver their bodies while playing the game and using their bodies to become dominating players on the field. 

This exercise is total body strength and power.


Lacrosse players often perform dynamic movements that require exceptional hip mobility and flexibility.

The well executed “hip-snap” in the kettlebell swing promotes a greater range of motion in the hip joints, helping to prevent injuries and enhances agility and movement on the field of play.

The swing is special when it comes to development of the hip power and flexibility.


This is huge since lacrosse is a fast-paced sport that requires players to have excellent cardiovascular endurance.

The kettlebell swing is a high-intensity exercise that elevates the heart rate and has been proven to enhance cardiovascular fitness.

This can translate to greatly increased stamina during games, enabling players to maintain high-level performance for longer periods.


I know that injury prevention is not the “sexiest topic” when it comes to athletes but I would argue that this is the most important concept for athletes to understand – because if you’re injured, you’re not on the field. 

Properly performing kettlebell swings strengthens the posterior chain, including the lower back and hamstrings, which are often prone to injuries in athletes. 

A stronger posterior chain can help reduce the risk of common lacrosse-related injuries.


Lacrosse players have busy training schedules, and the kettlebell swing offers a very time-efficient workout option.

A few hard sets of kettlebell swings can provide an intense full-body workout in a short amount of time, leaving room for other lacrosse-specific training and skill development activities.

This benefit is huge benefit for lax players.


Kettlebells are versatile tools and can be used in various ways, allowing players to perform a wide range of exercises beyond just swings.

They are also relatively inexpensive and can be used in the gym, at home, or on the field, making them accessible for athletes who may not always have access to specialized equipment.


I saved this one for last.

There is potential to increase an athlete’s speed by performing kettlebell swings in a consistent training approach. Why? The reason is simple.

Because the kettlebell swing specifically trains and develops the fast-twitch muscle fibers which are critical for sprint performance.

The kettlebell swing is a fast and explosive exercise.

So is sprinting.


To wrap this up, the kettlebell swing offers countless benefits that align with the physical demands for lacrosse.

Some of them are listed here.

Incorporating this exercise into a lacrosse player’s training program can lead to improved performance, reduced risk of injuries, and enhanced overall fitness.

This makes for a strong argument for considering this as one of the best exercises for lacrosse players.

The biggest challenge?

Learning how to perform this exercise correctly and programming it for maximum benefit.

Reach out to me if you want to know more about how I can help.

Coach Scott

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