Gym exercises for

American football

Explosive first steps, strength through contact, and a neck and hamstrings that hold up.

Acceleration and explosive power
Strength for blocking, tackling and contact
Hamstring, neck and shoulder protection

Live ranking · updated by evidence & ratings

Full ranking

From the research

−51%hamstring injuries, at best, in programmes that include Nordic curls.van Dyk et al., 2019 · A later reappraisal judged the effect less certain because of study selection.3%faster sprints, on average, after strength training. Bigger squat gains went with bigger sprint gains.Seitz et al., 2014 · 15 studies, 510 participants.

What are the best gym exercises for american football?

Right now Nordic Curl ranks first, with an overall score of 89 from the research rubric. It’s followed by Neck Curl & Extension and Barbell Back Squat. For the core of a programme, the top strength lift is Barbell Back Squat and the top power exercise is Broad Jump. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.

Why it ranks: Hamstring strains are common in any sprint sport. Programmes with Nordics have cut them by up to half.

How these scores are calculated →