Back Chain Strength for Linemen

Lower back, glute and hamstring strength is essential for explosiveness in offensive linemen. Unfortunately, the equipment needed to train the back chain is costly. Here are some variations that will work in situations of heavy traffic, meaning those times when you are training a large number of athletes. All that is needed is a partner to anchor the feet, and a cushion (such as a foam mat) under the knees.

Partner Glute/Ham Raise
with former Clymer (NY) Pirates, Caleb Schenk and Ford Kibbe
Note: The spotter should place the knees directly behind the user's toes, and press down firmly on the ankles in all of these exercises.


Partner Glute/Ham Fire-out


Partner Glute/Ham Bow


The following pieces of commercial equipment are available at Rae Crowther Co., and will produce the very best results for a strong, powerful, explosive posterior chain.

Westside Barbell Reverse Hyper
with Buddy Morris and Tom Myslinski


Glute/Ham Bench


Floor Model Glute/Ham


Pull-throughs on Westside Barbell Belt Squat Machine
with Buddy Morris and Tom Myslinski


Back Extension on Glute/Ham Bench
from Cal Dietz, www.xlathlete.com


And of course, these strength program staples:

Barbell Good Morning


Barbell Back Squat


Dead Lift


Don't underestimate the power transfer from the weightroom to the football field. It is a valuable time and cost investment for the foundation of your team, the Offensive Line.