The Big Four Core Exercises and Their Modifications

By: Jeff Hurd and Nathaniel D.M. Jenkins

Originally Published in: Strength for Football

Provided by: Human Kinetics

The summary of the position-specific requirements is further verification of the need for strength- and power-based resistance training programs for all positions. Exercises that are selected must address those requirements.

All positions will do the Big Four exercises - presses, squats, deadlifts, and Olympic lifts - in some form or fashion. These exercises are preferred unless restricted by preexisting injury or current physical limitations. In that case, the listed alternatives can be considered.

1. Presses. Straight bar bench and incline press, push press and shoulder press, close grip bench press. Alternatives include the following:

• Dumbbell press
• Pin, rack, or floor press
• Press machines
• Landmine press

2. Squats with a straight bar. Back, front, and safety bar squats are preferred unless restricted by preexisting injury or current physical limitations. The following alternative exercises can be considered:

• Trap bar squat (from blocks if needed)
• Belt squat or deficit squat
• Landmine squat
• Dumbbell or kettlebell sumo squat
• Smith machine squat

3. Deadlifts. The following alternative exercises can be considered:

• Deadlifts with a trap bar
• Different types of deadlift machines

4. Olympic lifts (i.e., exercises that involve triple extension). These include the power clean, clean pull, snatch, snatch pull, push jerk, split jerk, Olympic lift complexes, and the Olympic derivatives such as the power shrug and hang clean. Alternatives include the following:

• Dumbbell Olympic lifts
• Jumps or jump training machines
• Medicine ball throw and toss
• Ground-based triple extension machines
• Landmine squat to press exercises

Each position will also have modifications to these exercises based on their position-specific variations.

Offensive and Defensive Linemen

It is particularly important for linemen to be strong and the deadlift is a great exercise to develop strength in their stances. Pulling heavy weight from the floor enables linemen to improve strength in their legs, glutes, and trunk so they can deliver force out of their beginning stance and hold the point of attack against their opponents. It also enables the linemen to drive opponents off the ball or take on a double-team block. It aids in helping an offensive lineman to move a defensive lineman off the line of scrimmage, sustain a run block, or make a pass protection block. Deadlifts in conjunction with squats help a lineman to develop very powerful lower body strength while also improving total body strength.

Tight Ends, Fullbacks, and Linebackers

These positions are unique in the fact that they need to be strong at the point of attack and still be able to run with speed. They need the same types of exercises as linemen, but the load will stay in accordance with their body structure. Variations for these positions that differ from exercises for linemen may include trap bar deadlifts instead of straight bar deadlifts, hang cleans in place of power cleans, and more single-leg exercises due to running requirements of the position. Two examples of single-leg exercises are the walking lunge and single-leg squat.

Running Backs and Wide Receivers

As with other positions, these positions require a high level of strength and power, but this is relative to their position and body size. The biggest difference with these positions is that they require highly developed sprinting speed and slightly less emphasis on pure strength. They still have a high need for explosive power. These positions require the physicality to take hits and tackles, perform perimeter blocking, deliver tackles, and gain separation from opponents. These needs must be addressed when designing their programs. Variations in exercises to consider for these positions include the following:

1. The use of the trap bar deadlift instead of the straight bar deadlift
2. An emphasis on single-leg exercises (e.g., walking lunge, step-up, single-leg squat, and single-leg hamstring exercises) due to the greater running requirements of the positions
3. The substitution of the hang clean and hang snatch for the power clean and power snatch
4. The use of dumbbells for pressing exercises

Defensive Backs

Similar to running backs and wide receivers, defensive backs must have high levels of strength and power relative to their body size. They must also have excellent speed, explosiveness, change-of-direction abilities, and agility. Defensive backs must mirror the movements of wide receivers, tight ends, and running backs, disrupt, anticipate and react to routes and throws, tackle athletes who are often bigger than they are, and challenge blockers in running and screen pass plays. Due to these positional requirements, the exercise variations to consider for defensive backs are similar to those for the wide receiver and running back position groups. These variations include the following:

1. The substitution of the trap bar deadlift for the straight bar deadlift
2. An emphasis on single-leg exercises due to the greater running requirements
3. The hang clean and hang snatch may be performed instead of the power clean and power snatch
4. Presses may be performed with dumbbells instead of the straight bar

Quarterbacks

This is truly a unique group with regard to position demands, especially with the throwing element. The strength and conditioning professional should pay close attention to avoid over-development of the chest compared to the upper back and rear deltoids. Variations in exercises for this position include the following:

1. Alternative squats, or the use of lighter loads for back squat
2. An emphasis on single-leg exercises
3. The use of dumbbells when performing pressing variations
4. The use of dumbbells when performing Olympic lifts
5. The use of lighter loads when performing deadlift variations
6. Deadlifts using a trap bar off blocks or with dumbbells off blocks
7. The inclusion of rotational exercises for the trunk and hips, due to the throwing requirements
8. The inclusion of external rotation and rotator cuff exercises for the shoulder
9. The use of lighter loads on all overhead presses

Kickers and Punters

Kickers and punters need a strong leg and trunk area to deliver power on contact with the ball. They also should include more rotational trunk and hip exercises for kicking and punting. Variations in exercises for these positions include the following:

1. A reduction in intensity for barbell squats
2. An increased emphasis on single-leg exercises
3. The inclusion of hip abduction and adduction exercises
4. The inclusion of more hip flexion and extension exercises
5. The inclusion of trunk rotational exercises
6. Deadlifts using lighter loads or deadlifts with the trap bar or dumbbells off blocks
7. The use of lighter loads or dumbbells for performance of the Olympic lifts

CONCLUSION

Programs designed with the tools and information provided in this chapter will have a sound structure and be based on a good philosophical approach. Once the physical requirements of football are understood, the principles discussed in this chapter will enable the professional to design programs that will challenge athletes to improve their strength and power.