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

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...
Must See
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 29,913,485
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 86,446

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

8 Cures for a Weak Grip

8 Cures for a Weak Grip

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

YardBarker