FitFact: Top 3 exercises for a Super Bowl-worthy performance

The Super Bowl is back on February 10 (Sunday night) and the hot phase of the playoffs is in full swing with many super strong fitness role models from the sport of football. As the remaining 6 NFL teams battle it out for a spot in the Coference Championships and a place in Super Bowl LIX, you can take your fitness to the next level. Whether you’re an avid football fan or simply looking for effective exercises, today’s top 3 exercises will help you improve your strength, speed and stability. Get ready for your Super Bowl-worthy performance!

3) Deadlift – steel back for tackles and blocks

Image: ESPN

Deadlifts are one of the best exercises for strengthening the entire posterior muscle chain, including the lower back, glutes and hamstrings. This exercise improves strength and stability, which is necessary for tackles and blocks in football, among other things. This exercise is also a great addition to your daily routine. Stand hip-width apart with your feet under the bar. Grip the bar with an overhand grip or a mixed grip. Keep your back straight, bend your knees and lift the bar by pushing your hips forward and straightening your legs. Then lower the bar again in a controlled manner. This will steel your entire back 💪.

Here’s how

2) Bench press – as strong as the linemen

Image: The Barbell

Bench presses are ideal for strengthening the chest, shoulder and triceps muscles and are particularly important for linemen who often have to push their opponents away. It’s also a staple in the NFL Draft, the annual event where pro teams recruit athletes from colleges, where athletes must bench press 225 lbs (102 kg) as often as they can. Don’t worry, you don’t have to press 100 kg – the important thing is that you make sure you do it cleanly 😉.
Lie down on the bench with your feet firmly on the floor. Grip the bar slightly wider than shoulder width. Lower the bar to your chest in a controlled manner and then push it up explosively until your arms are straight. Make sure to keep your shoulders stable and arch your back slightly.

Here’s how

1) Squats – not getting down like the running backs

Image: Canva

Squats are one of the best exercises for strengthening the leg muscles, especially the quadriceps, hamstrings and gluteal muscles. Strong leg muscles are essential for every running back to be able to assert themselves against the defense in contact. Squats also train the core muscles and improve explosiveness and stability, which are crucial for quick sprints and changes of direction in football. A true full-body exercise. How to do it: Stand with your feet slightly turned outwards, at least shoulder-width apart. Hold the bar on your shoulders and keep your back straight. Now bend your knees and lower your body as if you were sitting on a chair. Go as low as possible without losing your form and then push yourself up again.

Here’s how

With these three exercises, you’re well on your way to taking your fitness to the next level and putting in a Super Bowl-worthy performance. Just always remember to keep your form clean so that you don’t injure yourself unnecessarily. Feel free to ask our trainers or arrange a follow up training session right away. Good luck with your training, have a happy Super Bowl and see you on your next visit 💪🏈.