Hockey Exercises For Dominant Defensemen | STACK

Hockey Exercises For Dominant Defensemen

October 22, 2012 | Conor Doherty

Must See Hockey Videos

Ever wonder what it's like going into the corner with a guy like Shea Weber or Zdeno Chara? Just thinking about battling in the corner with one of these beasts can completely alter how an opposing forward goes about his offensive attack.

If you're looking to become a shutdown defenseman known for delivering bone-crushing hits, consider hopping over to the gym and adding these hockey exercises to your workouts.

Bench Press

One of the best exercises to increase upper-body strength and power. As a defenseman, you need to be able to push opponents in front of the net to make sure they can't screen your goalie or get open for a one-timer.

Sets/Reps: 3-4x4-6

Pull-Ups

Every weight-training program needs balance between upper-body pushing and pulling exercises. The Pull-Up is essentially the Bench Press for the backside of the body. Building your back may not be flashy, but it's critical for overall strength and for preventing injury from a physical play. To increase the challenge, hold a dumbbell between your feet.

Sets/Reps: 3-4x8-10

Deadlift

The Deadlift is one of the best exercises for developing full-body power. It's all about putting force into the ground, which directly translates to making you faster on the ice. The exercise has several variations, such as the Trap Bar Deadlift and Sumo Deadlift, both great options for hockey players.

Sets/Reps: 3-4x4-6

FROM AROUND THE WEB

Squats

Squats are another essential exercise for hockey players. When you have a strong lower body, you are able to deliver more powerful checks and be stronger on your skates.

Sets/Reps: 3-4x4-6

Bulgarian Split-Squats

In hockey, you spend most of your time on one leg. Adding single leg exercises to your training ensures that your legs will generate equally powerful strides when rushing the puck on the breakout or closing down a speedy forward.

Sets/Reps: 3-4x6-8 each leg

For a free muscle-building training guide and diet, click here.

Photo: daysofyorr.com

Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
More Cool Stuff You'll Like

3 Loading Schemes to Build Muscle Size

It is well established that strength is heavily influenced by muscle size. Bigger muscles can produce more force than smaller muscles. Achieving high...

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Increase Hamstring Strength to Prevent ACL Injuries

Should You Train for Absolute or Explosive Strength?

Build Rock Solid Glutes With This 30-Day Workout Plan

Why One Bench Press Is Not Enough

Hockey Training Designed Specifically for Goalies

Build Toughness With This Weight Vest Basketball Workout

Develop a Bulletproof Core With Advanced Barbell Rollouts

4 Bodyweight Exercises to Strengthen Hamstrings

Do Your First Pull-Up With This Simple Workout. Guaranteed.

5 Exercises to Keep Your Shoulders Healthy All Season Long

Why the Dead Bug Is Changing Core Training

Build Hockey Speed and Power with the Hang Clean

Strengthen Your Core With Advanced Plate Push-Outs

3 Tips to Maximize Your Off-Season Baseball Training

Build Explosive Hips to Jump Higher

4 Easy Fixes for Your Bench Press Routine

How to Train During Your Hockey Season

Do Your First Deadlift

Bilateral or Unilateral Exercises: Which Are Better?

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Man Does 4,300 Pull-Ups in One Day

Get Tougher With Skylar Diggins' Bodyweight Workout

The Hardest Plank of All Time

Breathing Exercises to Strengthen Your Lifts

Study Reveals the 2 Best Hamstring Exercises

Hamstring Strength and Flexibility Series

3 Causes of Recurring Hamstring Injuries

The Best Hamstring Exercises for Track Athletes

7 Tips to Master Single-Leg Exercises

4 Strength Exercises for Female Athletes

Male Soccer Players More Prone to Hamstring Strains

Olympic-Style Hamstring Hold for T&F

Baseball Workout for Power Hitting

Develop Speed With a Power Bag Workout

Hamstring Injury Know-How

How to Train With a Hamstring Injury

3D Triceps Workout: 3 Exercises for Huge Arms

Prevent Hamstring Injuries With 3 Mobility Drills

3 Athletic Arm Exercises for Big Guns

The Softball Dugout Workout

How Baseball Players Can Prevent Hamstring Injuries

The Upper-Body Endurance Combo Workout

Flexibility Isn't the Problem With Your Hamstrings

The 12 Best RDL Variations

Exercise of the Week: Glute Ham Raise

Improve Your Durability With 3 BOSU Exercises

The 4 Rules of Bulking Up

Why You're Not Reaching Your Strength and Speed Potential

James Harrison's Physioball Side-to-Side Bridge

Sumo Deadlift for Football Strength

How to Get Fit Like a Marine

3 Key Hamstring Stretches for Athletes

Why Bear Crawls Are All the Rage Right Now

3 Simple Tips to Deadlift More Weight

Get More Explosive With James Harden's Workout

Hanley Ramirez's Overhead Tire Pull

Protect Your Hamstrings From Injury