OL Masterminds

FIRST SIGNIFICANT CONTACT can be achieved many ways. The 3-STEP-SHORT is another vehicle to get there!

Control the space. Keep your posture. Get your hands in the fight.

Cool to go back and watch the early stages of development come full circle when it counts. The work shows up on Sundays!

Lots of conversations about if a “trap” is a hold. Here is a clean, textbook trap by Baltimore Ravens RT Roger Rosengarten that leaves no doubt. Listen to the breakdown!

Taller OL: the answer isn’t always “get your ass lower.”

Find YOUR hip-height.

There’s a reason you generally feel more stable and powerful in a loaded hinge than buried at the bottom of a deep squat. As hip and knee flexion increase, your position can become more quad-dominant and the demands for controlling that depth increase. Raise the hips into a strong hinge-based position and you can create tension across more of the system, glutes, hamstrings, adductors, quads and core, while keeping your feet rooted through the ground and your center of mass organized over your base.

For an OL, that matters. Stability isn’t just about getting low. It’s about finding a position where you can recruit, produce force and move without first having to reorganize your body.

If you’re 6’8”, BE 6’8”.

Don’t shrink yourself to play a small man’s game. Part of weaponizing your size is understanding your structure and finding the hip height that gives you access to your entire lower body.

LEARN HOW TO TRAIN IT ⬇️

Download and Subscribe to our app 📲

🔗LINK IN BIO🔗

Textbook by the Center here!

Reset the LOS, let it develop in front of you, and not in your hip pocket!

Great job by the RB as well!

The Dead-Stop / Bottom-Up Zercher Squat is one of my favorite squat variations to develop the qualities we need to ANCHOR against POWER.

When we think about what happens when an OL gets caught by a bull rush. You’ve already given up space. The defender has momentum. You don’t have the luxury of a perfect reset or a big countermovement.

You have to STOP FORCE WITH FORCE and teach guys to redirect that force up!

That’s what I love about the bottom-up Zercher.

There’s no eccentric loading to start the movement. No bounce. No momentum helping you out. The weight is DEAD.

You have to organize your posture, create tension, find the ground and generate FORCE from essentially zero. STATIC TO DYNAMIC!

The Zercher position also puts the load in front of your center of mass, constantly trying to pull you forward and compromise your posture. Now your feet, ankles, knees, hips, trunk and upper back all have to work together to keep you organized underneath load.

For me, this isn’t about trying to make the weight room look exactly like OL play, but we’ve found ways to develop the qualities that TRANSFER to field.

Download and Subscribe to the app 📲

🔗LINK IN BIO🔗

WANT TO BE A BETTER OFFENSIVE LINEMAN?

START CRAWLING.

Playing OL is controlled chaos.

You’re trying to create force while absorbing force. Maintain posture while somebody is trying to destroy it. Move your feet while fighting with your hands. Redirect, recover, react and reorganize your body, all in fractions of a second.

That requires more than just being STRONG.

It requires STABILITY + SELF-ORGANIZATION + DYNAMIC MOTOR CONTROL.

That’s where crawling becomes an OL development cheat code.

Crawling forces the brain and body to solve movement problems together. Opposite arm and leg have to coordinate. The shoulders have to stabilize while the hips move. The trunk has to connect the upper and lower body while your center of mass is constantly changing.

There’s no machine guiding you.

✅ YOU HAVE TO PROBLEM-SOLVE!

✅ YOUR BODY HAS TO FIGURE IT OUT.

✅ That’s SELF-ORGANIZATION.

And that matters for OL because you’re NEVER playing in a perfectly controlled environment, but the longer we can maintain posture, we’ve got a chance!

A rusher crosses your face. A defender presents a long-arms. You lose your post foot. You miss with your hands.,

You have to transition from one movement solution to another without losing your ability to CREATE, ACCEPT OR REDIRECT FORCE.

That’s DYNAMIC MOTOR CONTROL.

Crawling gives us another way to train the nervous system to coordinate movement, stabilize reflexively and organize the body under constantly changing demands.

We’ve done complete, multi-directional crawling workouts, but you don’t need an entire crawling workout.

MICRO-DOSE IT.

30–60 seconds in your daily prep.
Forward. Backward. Lateral. Contralateral.

Different directions. Different speeds. Different problems for the body to solve.

Small doses. High frequency.

Because the goal isn’t just to make an OL stronger.

The goal is to build an athlete who can FIND STABILITY IN CHAOS.

MIND. BODY. CRAFT.

Download and Subscribe to the app 📲

🔗LINK IN BIO🔗

If you’re a Center and struggle to consistently use your off-hand, look at where it starts.

Remember, as a center, the ball becomes part of your stance, and so does your off-hand.

Instead of tucking the off-hand away, have it out front and ready to go. Now when the ball is snapped, there’s no wasted time or movement trying to bring that hand into the fight.

From there, the off-hand gives you options. Strike with it. Use it as bait. Control space. Buy yourself time.

Because ultimately, the off-hand serves an even bigger purpose:

It allows you to get your snap hand BACK TO THE FIGHT.

At Center, you’re already starting with one hand occupied.

Don’t make the other one late too.

Have it ready. Eliminate wasted movement. Get both hands back in the fight.

Tag a Center who needs this

™️