Five of my Favorite Exercises for High School Offensive Linemen

As a cornerstone of any football team's success, offensive linemen need a specific training regimen that develops their unique blend of strength, explosiveness, and mobility. Here are the five most crucial exercises that every high school offensive lineman should incorporate into their training program.

1. Box Squats

Box squats are the foundation of lower body power for offensive linemen. Unlike traditional squats, box squats teach you to sit back and explode up from a dead stop – exactly what you need when firing off the line of scrimmage.

Key Points:

• Use a box height that puts your thighs parallel to the ground

• Sit back, shins should be straight then push up

  
  
  
  

• Focus on controlled descent and explosive ascent

• Keep your chest up and core tight

2. Medicine Ball Rotational Throws

Power generation starts from the ground up and transfers through rotation. Medicine ball throws develop the explosive rotational power needed for drive blocking and pass protection.

Key Points:

• Start with a lighter medicine ball (8-10 lbs)

• Plant feet shoulder-width apart

• Rotate from the hips while maintaining stable feet

• Throw explosively into a wall

3. Incline Dumbbell Bench Press

Upper body strength with proper shoulder stability is crucial for successful pass protection and run blocking. The incline dumbbell bench press develops balanced chest and shoulder strength while engaging stabilizing muscles.

Key Points:

• Set bench angle at 30-45 degrees

• Keep shoulder blades pinched together

• Lower dumbbells with control to chest level

• Press evenly with both arms

• Focus on full range of motion

4. Farmers Walks

Grip strength and core stability are crucial for controlling defenders. Farmers walks build functional strength that translates directly to blocking.

Key Points:

• Start with moderate dumbbells you can carry 30-40 yards

• Keep shoulders back and core engaged

• Take measured steps with controlled breathing

  
  

5. Heavy Sled Push

The sled push directly mimics the drive blocking motion offensive linemen need on every play. This exercise builds explosive power, develops proper body angle, and improves conditioning specific to the position.

Key Points:

• Start with a moderate weight (around 50% of bodyweight)

• Drive from a low position, maintaining a 45-degree body angle

• Keep arms extended and elbows locked

• Push through the balls of your feet

• Focus on powerful, consistent leg drive

Remember: strength training is just one component of becoming a dominant offensive lineman. These exercises should complement your technical work, not replace it. Always consult with your coaches and trainers to ensure your training program aligns with team goals and follows proper safety protocols. This blog post is intended as a general guide. Individual training programs should be tailored to each athlete's specific needs and capabilities.