The hips are the primary source of an Offensive Lineman's power. Power is often developed in the weight room with exercises like squats, hand cleans, and lunges. However, while developing pure hip power is important, it doesn't necessarily translate to functional strength on the field.
In this episode of the Bober Academy Football Podcast we continue the Building a Lineman Series now focusing on maximizing hip power and flexibility to help Lineman dominate on the gridiron. Coaches often focus on "low pads" as an emphasis to stay low for Offensive Lineman. However, "low pads" isn't the most accurate teaching tool to success. I like to use the term "low hips win" as a more complete coaching point for Offensive Linemen.
Nolan Clausen of Midwest Movement in Elkhorn, NE www.midwestmov... gives a great explanation about how the hips generate power for Offensive Linemen. Nolan also demonstrates some exercises to create functional strength over a greater range of motion than just traditional lifting develops.
Hip flexibility is also important for Offensive Linemen to stay in a football position and move efficiently while playing. Nolan, and his assistant Blake, also show some great stretches that again create strength and stability over a greater range of motion. This also helps with injury prevention and the ability to withstand the precarious positions that often occur on the gridiron.
Here are a couple supplemental videos that demonstrate these exercises and stretches:
- • Glute exercise - Winds...
- • 90/90 Hip Mobility
- • Glute exercise - Winds...
- • Hip mobility - table t...
The Bober Academy was founded in 2019 by 8 year NFL Veteran Chris Bober with the Mission to train and develop athletes to maximize their potential and succeed on the gridiron by coaching the fundamentals of offensive line technique. The Bober Academy believes in laying the the building blocks of O-Line Success first then repeating over and over until mastered. The Bober Academy offers O-Line instruction for all ages and skill levels through camps, clinics, & one to one learning.
Chris Bober went from a walk-on at Division II UNO to NFL starter by hard work, determination, & becoming a master of Offensive Line technique. After graduating from Omaha South High School Chris redshirted then became a 4 year starter helping his team win NCC Conference Champions in 1996 & 1998. He was a team captain and named to All America Team after his Junior & Senior seasons. Chris went undrafted in the 2000 NFL Draft & signed with the NY Giants. He was cut after his rookie training camp, signed to the Practice Squad & finally to the active roster for the 2000 NFC Champion Giants. Chris stayed with Giants 4 seasons becoming the starting Center in 2002-2003. In 2004 Chris signed a free agent contract with the Kansas City Chiefs where he played 4 seasons starting games at Guard & Tackle. Chris retired in 2008 after multiple hip surgeries.
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