Incorporate these six exercises into your
programming to build strength and stability in your entire midsection that will
have a real impact on your on-field performance.
Football is a
game that requires quick, powerful, multi-directional movement in every
conceivable plane while athletes initiate and react to contact with other
players. Football players,
depending on their positions, must be able to block, shed the block of another
player, make tackles from a variety of angles, and carry the ball while other
large human beings try to bring them to the ground. All of these tasks require a strong and stable midsection
capable of resisting rotation, distributing force from the ground through the
body as efficiently as possible, and generally maintaining midline position
while the upper and lower limbs are moving and performing work around it.
As a collegiate
offensive lineman, my goal every play was to maintain my positioning and impose
my will on defenders, who had the benefit of being able to see the ball and
throw me by grabbing my jersey.
While I was never the biggest guy on the field, I became an
All-Conference offensive lineman because I was able to maintain my position on
defenders, opening holes for running backs and protecting the quarterback. Operating effectively in a sea of
bodies while a 280-pound defensive tackle tries to grab you and throw you off
your feet requires stability throughout the entire body, and it begins at your
body’s center. If you are unable
to maintain tension in your core, winning the battle in the trenches becomes an
impossible task. The need to have
a strong and stable torso is equal for skill positions like running backs and
wide receivers, as well as linebackers and defensive backs. Regardless of what position you play,
you will never be successful if the force of an opposing player is able to bend
you like a wet noodle. While each
position on the football field has its own physical requirements, they all
share the common need to develop an iron midsection.
With that in
mind, it is incomprehensible to me that so many football players are training
their cores in a way that has absolutely no application to their sport. Having played for 10 years in high
school and collegiate settings, I’ve seen every manner of abdominal exercise
performed by football players. The
list of ab exercises is lengthy and includes crunches, sit ups, cable sunrises,
plate oblique rocks and kneeling cable pull downs (just embarrassing to watch),
but they all possess one common trait:
they miss the point of core work entirely. The abdominals in their entirety and the muscles of the
lower and upper back are designed to work as a unit to stabilize and protect
the spine. When you attempt to
isolate the anterior core with simple spinal flexion exercises like crunches,
sit-ups, and kneeling cable pull downs, you not only fail to utilize the
entirety of the musculature that is responsible for spinal stabilization, but
you create imbalances between these muscles and increase your risk of serious
back injury and chronic pain. To
truly build a midsection that will benefit you on game day, you need to train
the muscles responsible for stabilizing the spine as a unit, with movements and
isometric holds that tax these muscle groups as one and help to reinforce
proper posture and positioning.
Use these six
exercises as accessory work at or near the end of your workouts to build
strength in your core that will transfer to your big lifts like squats and
deadlifts, improve your on-field performance, and help to prevent back injuries
and eliminate chronic pain.
1)
The Half-Kneeling Paloff Press
Two weeks ago I
visited Fairleigh Dickinson University, the school where I played six years of
collegiate football, to train with some friends who share my passion for
weightlifting. Near the end of the
session my friend, who is still an offensive lineman there, wanted to know if I
had any “core” exercises for him to do.
I immediately set up a light red resistance band, put him in the
half-kneeling position, and showed him my favorite version of the Paloff
press. I watched as this 250-pound
offensive lineman, who I have seen casually squat 473 lbs without a belt,
struggled to keep himself upright as the band pulled him over.
The
half-kneeling Paloff press is my favorite anti-rotation exercise because it
puts you in a seemingly simple position and immediately displays your
weaknesses. If you are unable to
properly brace your core to resist the band’s rotation, it will show immediately. If you lack mobility in the hips,
thoracic spine, and/or shoulders, it will also become apparent.
What makes this
exercise so effective is that because you are in a half-kneeling position, with
the outside knee up and the inside knee down, you have far less support and
stability from your legs. The lack
of assistance from the legs will cause most athletes to nearly fall over the
first time they try this exercise, because they haven’t learned yet how to
truly use their breathing and the tension that can be created in the abdominals
and back to stabilize their torso against lateral force. This is a skill that must be developed
in football players, as many times they will be hit, pulled, thrown, and
dragged from various angles as they try to move in their intended
direction. The success of a player
-- and any given play as a whole -- may depend on a single athlete being able
to resist the force of another player, and remain on track.
To perform this
movement, attach a resistance band to an immovable object or use a cable column
and set yourself up perpendicular to the anchor point. Begin in the half-kneeling position,
with one knee on the ground and one knee up. The front knee should be at a 90- degree angle, the knee
extending directly out in front of the hip, with pressure being placed on the
big toe, little toe, and heel. The
back knee should be down on the ground at a 90-degree angle, with the foot
directly behind the knee, and the toe dug into the ground. Keep your torso upright and eliminate
any arch in your back. Grasp the
cable with your inside hand and place your outside hand on top of it. From there, inhale deeply, fully
activating your diaphragm as you extend your hands straight out in front of
your chest and hold that position, resisting the pull of the band. Continue to hold that deep breath as
you raise your extended arms over your head and pause again, maintaining the
same torso and lower body position the entire time. Remember, stability is key. Finally, exhale, and reverse the movement, lowering your
extended arms to chest-level, then bending your arms and bringing your hands
back to your chest. This
constitutes one rep. Perform 3-4 sets
of 10-12 repetitions, focusing on control and maintaining proper position the
entire time.
To see a video
demonstration of the half-kneeling Pallof press click the link below
2)
The Bulgarian Bag Spin (& Drag)
It’s unfortunate
that the Bulgarian Bag is such an uncommon tool in most gym settings. However, if you are lucky enough to
train at a gym that has Bulgarian Bags, or you invest in one or in building one
(Youtube it) yourself, you will have access to one of the best ballistic
anti-rotation you can perform. The
Bulgarian Bag is an odd, crescent-shaped object made out of leather with two
thick handles, one on each end. It
was originally created to train elite wrestlers and combat athletes because it
allows for a unique combination of anti-rotational stability, development of
grip strength, and high intensity muscular and cardiovascular endurance
training. Though the Bulgarian Bag
was intended originally for wrestlers and grapplers, it has tremendous
carryover to the training of football players as well.
If you’ve ever
watched a great offensive lineman, defensive lineman, or linebacker play his
position, you will see an athlete who is either excellent at getting his hands on
defenders and keeping them there, regardless of where the player moves or what
he attempts to do, or a wizard at getting his hands on an offensive player and
shedding his block. Either way,
using your hands in football to make blocks or shed blocks requires tremendous
grip strength and anti-rotational core strength and stability. You must be able to quickly get your
hands on the opposing player and either counter his movements by maintaining a
rigid midsection or get him off of you by throwing him.
The Bulgarian
Bag spin and drag forces you to resist the rotation of the bag, as it tries to
fly away from you. You also must
maintain an incredibly tight grip due to the fat handles that are at each end
of the bag. Finally, because it is
a cyclical movement, it can be repeated for many repetitions or in short bouts
of high intensity, both of which will jack up your heart rate and tax your
muscular and cardiovascular endurance.
In order to perform the Bulgarian Bag spin and drag, start by dragging
the bag across the front of your body, beginning with the hand on the side you
are dragging the bag to on top.
For example, if you are dragging the bag left, your left hand should be
on top initially. Then, quickly
and violently pull the top hand down and punch the down hand up, effectively
switching the position of your hands so that if you are dragging the bag left,
your right hand is now on top.
Keeping the hand that is now up as close to your head as possible, keep
the bag’s momentum going, mimicking the motion of taking a cape off with your
top hand. As the bag travels
around your head, continue to build its momentum by forcefully pulling it down
and repeating the movement. After
each spin, add the drag by reaching your arms out to the side as your whole body
turns, then violently drag the bag back across your body and spin it the other
way. The spin can be done by
itself or in conjunction with the drag.
To improve
muscular, cardiovascular, and grip endurance, perform timed circuits of 30 to
60 seconds of work at a time with short rest periods and a lighter bag. To improve anti-rotational strength and
stability, grip strength, and power, perform 10-12 reps in each direction with
slightly longer rest periods and a heavier bag.
To see a
demonstration of the Bulgarian Bag Spin and Bulgarian Bag Spin & Drag click
the link below.
3)
The Pallof Walkout
The
half-kneeling Pallof press is a tremendous exercise, but it has a major
flaw. It does a great job of
teaching and reinforcing anti-rotational core stability, but it does so in a
position where the legs are not part of the equation. The game of football is played on the feet, and coordinating
the entire body as one powerful unit is a skill that all football players must
possess. Therefore,
anti-rotational stability must also be developed with the athlete on his feet,
utilizing the muscles of the legs to help keep the lower body in a strong
position while stabilizing the torso.
You would be amazed at the number of athletes who excel in the
half-kneeling position, but when I move them to the standing position or ask
them to move laterally, their toes turn out, their hips start shifting to one
side or the other, and their knees start caving in and out uncontrollably.
The Pallof
Walkout is my favorite version of the Pallof press. It forces the athlete to maintain a stable midsection,
fighting the pull of the band as they step sideways away from the anchor
point. While stepping sideways, an
athlete must activate his or her glutes in order to keep the knees from caving
in, and to help maintain a neutral hip position. While the anti-rotational stability benefits are tremendous,
what really makes this movement shine is the inclusion of glute activation and
lateral movement while maintaining a rigid and neutral torso position. There are very few times, if ever,
where you are standing still on a football field engaged with another
player. As a football player you
are constantly moving your feet to impose your will or move to a better
position in order to defeat your opponent. While moving your feet in a variety of planes of motion, you
must be able to maintain a strong and stable torso position, or fight off other
players who are trying to move you off your track. The Pallof walkout teaches anti-rotational core stability
and glute activation while the body is moving, all of which are essential
skills to learn to be a successful football player.
The Pallof
walkout is most effective when it is done with a resistance band, because the
band tension will increase as the athlete steps further away from the band,
making the drill even more challenging.
However, if you don’t have access to bands, it can still be performed
with a cable column. Stand
perpendicular to the anchor point where the implement is attached, gripping the
band or handle. Extend your arms
straight out in front of you and tighten your abs to stabilize your
midsection. Begin with your feet
shoulder width apart. Leading with
your front foot, take a step sideways, and then take a step with your back foot
to bring your feet back to shoulder width. Repeat for three to four steps away from the anchor point,
making sure that your torso position remains exactly the same as it was when
you began, and that your knees remain in line with your toes. Activate your glutes with each side
step. Then, reverse directions and
sidestep back to your original position, again leading with your front
foot. Repeat for 3-4 sets of 3-5
reps.
If an athlete is
struggling to keep his knees out or activate his glutes, use a light miniband
around the athlete’s knees to provide feedback and an external cue to open the
knees up with each step.
Conversely, to increase glute activation in more advanced athletes, you
can put a stronger miniband around the ankles in order to make the sidestep
more challenging.
To see a video
demonstration of the Pallof walkout click the link below.
4)
Valslide Hand Walks
The value of the
Valslide hand walk isn’t in its movement specificity to the sport of football,
but in that it helps to increase the stability of the torso, hips, and shoulders,
while also promoting a tremendous amount of glute activation when done
properly.
Shoulder
injuries in football are all too common.
Contact injuries like dislocations and separations caused by violent
collisions with other players and the ground, as well as soft tissue injuries
like labrum and rotator cuff tears happen on a regular basis. Therefore, it is imperative that
football players spend enough time working on movements that will help to
strengthen and stabilize the shoulder joint. There are very few movements that accomplish this as
effectively and efficiently as walking and crawling on the hands.
Many times,
football players focus so much on putting up huge numbers on the bench press
that they completely neglect building strength, control, and stability with
their own bodyweight. I can’t
count the number of times I’ve seen 300+ pound bench pressers struggle to crawl
or walk on their hands, as their arms and shoulders quake and their torso sags
and flops all over. Somewhere
along the line many people have forgotten the importance of bodyweight strength
and focused entirely on maximal strength and hypertrophy gains for the upper
body. There is no doubt that being
extremely strong and muscular in the upper body can be beneficial in the game of
football, but without a base of control and stability with one’s bodyweight in
open space, it becomes impossible to use maximal strength properly and in a
safe way.
To combat this,
exercises like the Valslide hand walk can be incorporated into a training
program as warmup/activation and/or assistance work. To perform the movement begin by placing each foot on a
Valslide or furniture slider. Use
a slick surface like turf or carpet that will allow the Valslides to glide
easily. Posture up into a pushup position,
shoulders stacked directly over the hands, back flat, hips even, and abs tight
to ensure there isn’t an arch in the back. From there, walk one hand in front of the other slowly and
under complete control. Put as
much weight on your hands as possible, keeping the toes on the Valslides only
to drag them behind you. At the
same time, maintain tension in your midsection and contract your glutes to
ensure that your hips don’t shift from side to side as you walk. Also, with each “step,” press the ground
away from you, keeping your arms straight the entire time.
Walking on your
hands is unnatural to most people, and the very first thing that will happen is
their hips and torso will twist and turn with each step of the hand and drop
toward the floor. To combat this,
the athlete must learn to activate the glutes and maintain a neutral spine and
hip position by activating the abs and squeezing the lats as he or she moves
forward. The result is an increase
in shoulder stability, awareness of body positioning -- specifically of the
lower back and hips -- and an increase in glute and core strength. Perform 3-4 sets of 10-20 yards
walking forward, immediately followed by 10-20 yards backwards. This exercise should not be performed
to complete failure, but rather with a focus on time under tension and proper
positioning.
To see a video
demonstration of Valslide hand walks click the link below.
5)
The Farmer’s Carry
There’s just
something primal about carrying heavy objects. It’s a simple test of strength. Pick up heavy things and see if you are capable of moving
them from one place to the next.
Fortunately, carries aren’t just a way to see how strong you are. Carries are an extremely effective
method for building slabs of muscle and strength throughout the entire body.
The farmer’s
carry may be simple, but it’s never easy.
While it may seem too good to be true, when you have to walk carrying
two extremely heavy dumbbells that want to drag you down and pull you off
balance, you must adapt and fire just about every muscle in your body to
maintain proper posture. Heavy
farmer’s carries strengthen and build muscle in the upper back, abs, lower
back, forearms, shoulders, traps, and glutes, while reinforcing good
posture. To perform this exercise
simply pick up two heavy dumbbells and carry them with your chest up and
shoulders back, a neutral spine position with your abs tight, your rib cage
neutral, and the dumbbells locked tightly in your hands. Do not let the dumbbells swing or pull
your shoulders forward, but at the same time don’t allow your back to
hyperextend. Both of these will
put excessive stress on your spine.
The farmer’s
carry allows for overload of the entire body, which will lead to greater gains
in strength and muscle due to the large number of muscle groups coordinated to
successfully perform the exercise.
Additionally the farmer’s carry teaches the athlete to stabilize against
an extremely heavy external load while moving. This is a valuable skill for football players, who will be
subject to external forces knocking them from all directions while they
move.
Farmer’s carries
will also develop tremendous grip strength and endurance. In the battle for the trenches, hand
placement is everything. The man
who has inside hand position on the line has a tremendous advantage over his
opponent. Inside hand placement
allows the player to control his opponent and effectively distribute power to
their body. Unfortunately, if you
don’t have the grip strength to maintain your inside hand positioning, it
becomes useless. A vice-like grip
will help blockers and defenders alike to maintain advantageous positions and
dominate opponents from snap to whistle, and the farmer’s carry is among the
best grip-strength developers around.
To see a video
demonstration of the farmer’s carry, click the link below.
6)
The Dead Bug
The dead bug is
an excellent exercise to teach proper core stabilization, breathing, and body
awareness. While it looks
relatively simple, most people ignore the most important aspect of the dead bug
and completely lose the training effect.
While there are many variations of the dead bug, the one that I have
found most effective for athletes involves simultaneous movement of the arm and
leg on the same side of the body, while the other arm and leg pinch a small
foam roller or just maintain position.
Lying on your
back pinch a foam roller between your left elbow and left knee. Bring your right knee and right arm up
so that they are in essentially the same position. Fully exhale and contract your abs, eliminating
the arch in your lower back. You
should feel your lower back push into the ground so there is no space between
it and the floor. Draw your
ribcage down into a neutral position.
Maintaining this position is the most vital aspect of this
exercise. If your lower back loses
contact with the floor at any point during the movement, you are missing the
key element of the exercise, which is developing anterior core strength, core
control, and developing the awareness of how to do so.
Inhale deeply
through the nose, filling your lungs to the very bottom with air and fully
contracting your diaphragm to expand your midsection 360 degrees. If you do this properly, you should
feel your lower back push into the floor, your belly fully expand, and your abs
contract. Continue to hold this
position and pinch the foam roller as you extend your right arm up over your
head and your right leg straight out.
Stop just before your hand and your foot touch the floor. Focus on maintaining the tension in
your midsection you created with your breath, never allowing your lower back to
move or lose contact with the floor.
Draw your arm and leg back to the starting position, while fully
exhaling through your mouth, and contracting your abs hard to maintain the
contact between your lower back and the floor. Repeat for 3-4 sets of 8-12 reps on EACH SIDE.
To see a video
demonstration of the dead bug, click the link below.
Wrap
Up
It is important
to understand that football players at every level need to have the strength
and body awareness to maintain a solid torso position, even in the face of
tremendous external force. The midsection
must be strong and tight in order to allow the athlete to maintain balance and
positioning, produce force against other players without wasting valuable
energy and power, and maybe most importantly of all -- protect the spine and
other vital body parts from injury.
You can do all
the crunches, knee raises, and kneeling pull downs you want, but they won’t
make you a better football player.
On the gridiron, a six-pack means nothing if it isn’t part of a system
of core muscles that are strong enough to keep an athlete’s torso stable. I challenge you to take a hard look at
how you are training to improve yourself as a player. Do you want to be someone who has a six-pack but gets tossed
around the field like a rag doll?
Or would you rather have the tools to use your power and strength to its
full potential, while avoiding injuries associated with the violent game of
football? Add these exercises into
your training and dominate your competition.
