Maximize Your Quarterback Potential with These 4 Strength Training Exercises
As a quarterback, you are the leader of the team and the one who can make or break a game. It is important that you have the strength and endurance to perform at your highest level throughout the game. In the past, quarterbacks were often discouraged from strength training due to the belief that it would affect their throwing motion. However, with the advancement of sports science, it has become clear that strength training is essential for all positions, including quarterbacks. In this article, we will discuss four top quarterback strength training exercises that will help you improve your overall athleticism and become a better passer.
Boulder Train
The Boulder Train is a series of lifts that targets all three heads of the deltoid muscle, which is the major muscle of the shoulder. This lift is done back to back with a lightweight (normally in the 5-15 pound range) and each lift is done for 12 reps. By the end of the series, all parts of the deltoid will get the work they need to grow.
The first exercise in the series is the Angled Lat Raise, where you stand in an athletic position and raise both arms (with elbows locked out) at a 45-degree angle. The next exercise is the Upright Row, where you bring your elbows straight to the ceiling while keeping your palms facing toward your chest. Finally, the Shoulder Press is done, where you press the weights from just above your shoulders to above your head. This is a great series of lifts to quickly develop all angles of the deltoid muscle.
Bulgarian Split Squat
The Bulgarian Split Squat is a single-leg exercise that provides exceptional benefits for high school athletes. This lift forces each leg to operate on its own, correcting minor discrepancies that the back squat is able to hide. It also works on the core and balance, as the athlete has to maintain balance throughout the movement. Additionally, this lift provides a great stretch for the hip flexor, which is important for overall athleticism.
To perform the Bulgarian Split Squat, hold a weight in each hand while standing in front of a bench. Raise one leg up and place it on the bench so that your laces are resting on the pad of the bench. Scoot out your base leg so that when you squat down, your shin is around 90 degrees to the bench. To start the lift, drop your hips down to the point where your base leg reaches a 90-degree bend. This is one rep, and you should do somewhere in the ballpark of 6-10 reps on each leg.
Romanian Deadlift
The Romanian Deadlift (RDL) is a great exercise to strengthen the hamstrings, glutes, and lower back muscles. It is a variation of the deadlift where the lifter does not set the weight down between reps. This exercise is done with a barbell, and it is important to maintain proper form throughout the lift.
To perform the RDL, start with the barbell on the ground and your feet shoulder-width apart. Bend your knees and hinge at the hips to grab the barbell with an overhand grip. Keep your arms straight and your back flat as you stand up, pulling the barbell up with your hamstrings and glutes. Lower the bar back down to the ground by hinging at the hips, keeping your back flat and your knees slightly bent. Repeat for the desired number of reps.
Farmer’s Walk
The Farmer’s Walk is a simple but effective exercise that works on grip strength, core stability, and overall strength. This exercise is done with two heavy dumbbells or kettlebells, and it involves walking a certain distance while holding the weights.
To perform the Farmer’s Walk, you will need a pair of heavyweights, such as dumbbells or kettlebells. Here’s how to do it:
- Stand with your feet shoulder-width apart, with the weights on the ground in front of you.
- Bend down and grab the weights with an overhand grip, keeping your back straight and your shoulders back.
- Lift the weights off the ground and stand up, keeping your arms straight and your shoulders back.
- Walk forward with the weights, taking short, quick steps and keeping your back straight.
- Walk for a certain distance or for a set amount of time, then turn around and walk back to your starting position.
If you are a quarterback, you can expect to see improved performance and results as a result of a well-rounded training regimen that includes strength training exercises aimed at improving your endurance, agility, and skills.
However, success in football is also influenced by the quality of coaching you receive. If you are looking for in-person and remote, group, and private quarterback training sessions with one of the top quarterback coaches in Austin, Texas, contact Stanfield QB at 832-906-9528. Stanfield QB has over 15+ years of on-field coaching experience. From helping Nick Saban turn around Alabama, to coaching ball in Southern California & Texas, Stanfield QB is making a difference. His philosophy is backed by multiple degrees and almost 2 decades of experience.
