Search Articles

Article Categories

Sort by Author

Sort by Date

Weighted Dips for Football Players
Greg Everett

Send to Kindle

Joe Says: Hey guys I am a new subscriber to your site its awesome! I have a question for you? Our OL coach (High School Football) wants the entire OL/DL to do heavy weighted dips after each workout. I am opposed to this for several reasons.
  1. Kids use lousy form on dips!
  2. We do Bench Press and Pushups once a week adding 5 reps on the pushups each week.( I feel that’s more than enough tricep work in –season.
  3. We Squat and RDL once a week.
  4. Clean and Chin-ups once a week
I feel between practice and games our shoulders take enough of a pounding? Help, thanks.

Greg Says: Generally speaking, I like dips. More specifically, I like them as more of a volume exercise for people with healthy shoulders. For those with dicey shoulders and limited flexibility, I avoid them. Weighted dips can be great for certain people as well, and we rotate them into our cycles for fitness clients for about 6 weeks out of every 18.

In your case, since you're already doing two horizontal pressing exercises, I don't see a real need to throw in dips on top of it, especially weighted ones every workout. I'd rather see a vertical (overhead) pressing exercise in there assuming healthy shoulders and adequate flexibility. I would probably opt for dumbbell or kettlebell presses since it would be the only independent arm pressing work. So throwing dips in may not be a total disaster (although it could be), but in any case, I think you'll get more mileage out of pressing.

Also, if you can only add one exercise, I might even be more inclined to throw in a horizontal upper body pulling exercise instead of another pushing exercise to balance out the benching. Something like bent over barbell rows or dumbbell rows. The chin-ups are great and it's good to see the recognition of those as a staple, but simply for the sake of shoulder health, I think another pulling exercise that emphasizes scapular retraction and stability will do well for your players.

Greg Everett is the owner of Catalyst Athletics, head coach of the national-medalist Catalyst Athletics weightlifting team, publisher of The Performance Menu, author of the books Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports, director/writer/producer/editor/everything of the documentary American Weightlifting, fifth-place finisher at the USAW National Championships, masters national champion and masters American record holder in the clean & jerk. Follow him on Facebook here and and sign up for his free newsletter here.

More from Greg Everett

Catalyst Athletics   Performance Menu


Be the first to comment!
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Article Categories

Olympic Weightlifting
General Training
Quick Tips
Ask Greg Everett
Mobility & Training Preparation

Sort by Author

Sort by Date

Search Articles

Advertise With Us
Subscribe to the Performance Menu Magazine