Elite Lineman Training Guide: Bodyweight Exercises By: J.R. Niklos
![]() For a football lineman to control the line of scrimmage, he must first control his own body. The following lineman training exercises will give you the tools you need to dominate.
Wall Squat
Sets/Reps: 3x15
Big-Boy Pull-Ups
Sets/Reps: 3x15
Sets/Reps: 2x15 (each leg)
Push-Up Drops
Sets/Reps: 1x10 (each arm)
Equal Opposite Plank Holds
Sets/Reps: 2x20 seconds (each side)
Push/Pull Lunge Holds
Sets/Reps: 3x15 seconds (each side)
Single Leg Box Squats
Sets/Reps: 3x15 (each leg)
Sets/Reps: 3x10 (each leg)
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