Hockey Exercises For Dominant Defensemen | STACK

Hockey Exercises For Dominant Defensemen

October 22, 2012 | Conor Doherty

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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


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


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 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.


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...
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