Few roles on the football field demand as much raw strength and explosive power as that of an offensive lineman. These athletes are the backbone of any great team, and must hold the line and clear paths for game-winning plays. Brute strength plays a role, but it isn’t enough on its own.
Offensive linemen don’t just need power; they need to develop their power with stability, athleticism, and technique to dominate the trenches. In this guide, we’ll explain the type of power offensive linemen need to dominate, as well as list the best power-developing exercises to help linemen meet their full potential on the field.
Winning the line of scrimmage isn’t just about who has the most size and brute strength; it’s also about utilizing the right type of power. A lineman needs explosive power and athletic power—along with technique and mobility—to finish blocks, beat defenders to spots, and maintain their dominance throughout the entire game.
Explosive power is vital for offensive linemen to deliver quick, impactful movements on the field. Whether it’s firing off the line of scrimmage, driving an opponent backward, or executing a powerful block, linemen rely on their ability to generate maximum force in minimal time.
Linemen who focus too much on raw strength and muscle will play stiff and lose to more explosive defenders. By focusing on explosive drills, players can improve their reaction time, acceleration, and drive, giving them the edge to dominate every snap.
Athletic power seamlessly integrates strength, mobility, and balance to create dynamic movements essential for high-level lineman play. Offensive linemen must handle multiple directions of force while maintaining their footing and controlling their body position.
Athletic power development means adding functional strength; it’s not just about who can lift the heaviest weights. Training for athletic power allows linemen to maintain their balance during plays, shift their power efficiently, and stay in control through every collision to outlast and outmaneuver opponents.
For offensive linemen, becoming a winning football player means developing your body during the offseason. Below, we list power-developing exercises for offensive linemen to hone their bodies into tough, athletic, and powerful blocking machines that win the trenches every play.
When it comes to building lower-body strength for offensive linemen, squats are the gold standard. Squats target the glutes, hamstrings, and quadriceps, providing the foundation for explosive movements.
Incorporate variations like front squats for core activation or box squats to improve explosive power. Proper form is critical here; maintain a straight back and drive through the heels to protect your knees and maximize gains.
Deadlifts are another common power exercise for linemen, and for good reason. This exercise develops posterior chain strength, focusing on the glutes, hamstrings, and lower back.
Executing deadlifts with the correct technique improves hip drive, a critical motion offensive linemen use to gain leverage and push opponents off the line. Include Romanian or sumo deadlifts in your routine for muscle variety and targeted development.
Power cleans are a powerhouse exercise for enhancing explosiveness and full-body coordination. Linemen benefit greatly from this compound movement, which replicates the triple extension pattern—ankles, knees, hips—they need to generate explosive bursts of power during gameplay. Beginners should start with lighter weights to master the technique before progressing to heavier loads.
Offensive linemen also need their upper body strength to stack up pass rushers and move defenders out of running lanes with brutal efficiency. The bench press is a core exercise for every lineman, as it strengthens the chest, shoulders, and triceps—vital muscles for blocking. Variations like the incline bench press can shift focus to the upper chest, while close-grip bench presses emphasize tricep development.
Overhead presses are a must-have for building shoulder strength and stability. Linemen must maintain a strong arm position to fend off defensive players effectively. Using the proper form, press the barbell overhead while engaging your core, and consider adding seated or standing variations to focus on activating different muscles.
Lunges aren’t just about strengthening the lower body; they enhance balance, coordination, and single-leg stability. This is especially useful for linemen when offsetting resistance from different angles during gameplay. Add walking lunges or reverse lunges to training routines for an extra challenge, and consider weighted variations to increase resistance.
An excellent exercise for linemen to develop their explosiveness is with plyometric jumps, like box jumps, broad jumps, and depth jumps. These train fast-twitch muscle fibers, improving your ability to explode off the snap and close distances quickly. Focus on landing mechanics to ensure safety, bending your knees slightly as you absorb impact.
Classic exercises like push-ups remain incredibly effective for offensive linemen. Push-ups target the chest, triceps, and shoulders while simultaneously engaging the core for stability. Advanced variations like plyometric push-ups or weighted push-ups add intensity and simulate game-day explosiveness.
One area of the body linemen can’t afford to overlook is their back. Rows provide balance to a strength-training program by targeting the back muscles. A strong back enhances pulling ability and posture, both of which are crucial for linemen. Variations like bent-over rows, T-bar rows, or single-arm dumbbell rows will ensure comprehensive development.
To develop the functional strength of pushing in unison with other linemen, hitting the football sled is also a great exercise. The FlipSled takes this exercise a step further with its innovative design and utility.
The FlipSled’s team sled configuration strengthens the lower body, enhances stability, and improves acceleration. While working together with teammates, linemen can simulate game-day conditions, pushing to build explosive forward motion and honing coordination.
Another way to develop power with the FlipSled is with the clean exercise, otherwise known as a tire flip (minus the tire). The FlipSled trains triple extension, teaching linemen to drive through the hips, knees, and legs for explosive power. By removing the unpredictable weight distribution associated with tires, the FlipSled ensures safer, more effective power development.
The FlipSled’s Clean, Drive, and Finish (CDF) configuration emphasizes every element of a lineman’s role, from initiating contact to driving through and finishing a block. This exercise builds the ability to control and dominate opponents with superior leverage and body control. By simulating gameplay intensity, the FlipSled prepares linemen to maintain explosiveness on the field.
Developing power as an offensive lineman is about more than lifting heavy weights. Successful athletes integrate dynamic, sport-specific exercises that translate directly to their performance on the field.
Gain an edge in your training program by incorporating the FlipSled—innovative equipment designed to build athleticism and explosive power for linemen. Major college football programs and NFL franchises like the Ohio State Buckeyes, Texas Longhorns, Baltimore Ravens, Los Angeles Chargers and the Los Angeles Rams trust the FlipSled to train their linemen, so why not you? Get the FlipSled today and start building stronger linemen for your program.