– Hey hockey players, Coach Garner here from HockeyTraining.com. In this video we’re gonna
run through an arm workout that hockey players should be doing to boost the functional hypertrophy, which is the muscle growth, of the arms, which is gonna help them out on the ice. Now some people think that hockey players really shouldn’t be doing arm workouts, but there’s a lot of
benefit to be had here. Do hockey players need to have arms the size of a body builder? Of course not. But do they need arms
bigger than a couch potato? Absolutely, it plays
its own very unique role out on the ice. For example, arms,
specifically bicep development, and your grip strength, is very important for allowing you to do a lot of chin ups, pull ups, neutral grip,
whatever it’s going to be and pull ups have a direct correlation to improving your slap
shot power out on the ice. Arms can limit your pull up strength and pull up strength can limit your shot power on the ice. So we’re helping something that’s helping something to
improve your shot power. Beyond this, wrist shots, snap shots and passing is almost
exclusively just arm strength. There’s no major rotation. There’s no big hip explosion here. In many cases, that is just arm strength and if you’re going to
try and raise the puck, one thing the bicep does is, you’ve probably noticed in the gym, when you go from pronation to supination, you can see the bicep
kind of contracts there in a peaking way when people
try to flex their biceps. But when you’re curling a puck in and trying to shoot it and elevate it, that is supination. There’s a lot of bicep development and bicep strength there
helping your shot power in that movement. We’ve got something helping pull outs helping shot power, pull ups helping shot power. We’ve got supination,
which is helping the more shorter range of motion,
passes, wrist shots, and snap shots out on the ice, but beyond this it does help even with the total body stuff out on the ice. Because one thing we know
about power development is power is driven from the ground, but then expressed out the extremities. So it’s very important
you build your power up through your legs and extend your hips. But ultimately, the end of the movement, the end of the kinetic chain, for example, of a slap shot, is still
going out your fingertips. So if you’re building up a lot of power in your legs and in your
hips and in your core and you’ve got all this rotation, but then this is your
weak link in the chain, let me tell you something, you’re only as strong as the
weakest link in your chain. You don’t want to limit power output simply due to a belief
that you shouldn’t be building up your arms,
because you absolutely should, because it can even hold you back in those total body
movements, that’s slap shots, hitting, you name it, I don’t need to explain
that stuff to you guys. Lastly, what do you think
is gonna be most active when you’re trying to
fight somebody off the puck or trying to build up your
space in front of the net, when you’re trying to mark
your ground in front of the net and to be the guy who’s
gonna get the deflection and get the goal. Arms are definitely active here. You need to have legs as
your strong foundation and core as a strong foundation, good posture, no doubt about it. But, this action,
undoubtedly is going to be a better complimented
with a greater amount of strength in the arms. This is why we’re doing a little bit of arm training today, you guys, hockey players don’t
need body builder arms, they need hockey arms, let’s get into it. This workout is gonna be
performed in tri sets. And the first exercise you’re
going to do is the dip. We wanna do 10 reps here before resting 10 seconds and moving
on to the next exercise. There are many different
variations of dips. With this one I want
you to keep your wrist in line with your elbow
and lean slightly forward in this range of motion. The next exercise in this tri set is the flat, neutral
dumbbell triceps extension. You’re gonna have your
feet flat on the ground, you’re gonna be flat on the bench, point your elbows directly to the sky and have only your triceps
extend the dumbbells. I don’t want you to move your elbows and activate your lats in order to cheat a little bit and
get the dumbbell up. You’re gonna form 10 reps here before resting for 10 seconds and moving on to the last
exercise in this tri set. Next up is the EZ bar seated French press. We wanna do 10 reps
here and rest 2 minutes, which would complete the full tri set. We’re gonna repeat this tri set for five total rounds. Now the French press is here to activate the long head of the tricep. It’s very important to stay still, keep a good posture and take on the narrow grip when you grab that EZ bar. The next tri set in this workout is gonna be focused on the biceps. And we’re gonna begin with the EZ bar reverse grip Scott curl. We’re gonna perform 10 reps here before resting for 10 seconds and moving onto the next exercise. This exercise is great
for the brachioradialis, which is very important to be strong as this takes tension off of our elbows during high velocity movements, such as the slap shot. The next exercise in this tri set is the seated dumbbell hammer curl. We’re gonna do 10 reps here and rest 10 seconds before moving on to the next exercise. Here, make sure you have that neutral hand grip position. You don’t want to be all the way supinated or all the way pronated. Stay neutral, stay
tight, and stay postured and keep this focused on the bicep. The last exercise in this specific tri set is the supinated incline
dumbbell biceps curl We’re gonna perform 10 reps here before resting for two minutes, which would complete this
second tri set of the workout. Have your hands in full supinated position and you want an incline on the bench that’s about 30 degrees. The last exercise in this workout that’s gonna be done all by
itself are plate pinchers. We’re gonna do this for 20 seconds and rest 60 seconds in between rounds. Make sure that you don’t
allow your shoulders to roll forward and that you keep your posture throughout
this entire movement. And pinch onto those plates without hooking your fingers
under any potential lips that may be in the plate. Thanks for watching our
hockey training video. Smash that like button and make sure you’re subscribed to our channel so that you’re the first one to know when all the new hockey training content comes out to keep you at
your peak performance. (upbeat music)

Hockey Arm Workout πŸ’πŸ’ͺ
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11 thoughts on “Hockey Arm Workout πŸ’πŸ’ͺ

  • May 28, 2018 at 7:10 pm

    Hi Dan & Kevin. Great set of workouts and information as to why we're doing them. Love it. Question… what kinda of arm warmup would you recommend doing beforehand?

  • May 28, 2018 at 7:11 pm

    My schedule is:
    Monday:Lower Body
    Tuesday:Upper Body Shot Power
    Thursday: Speed
    Friday:Upper Body Contact
    Saturday: Conditioning
    Sunday: Off

    How can I implement arm workouts into it?

  • May 28, 2018 at 7:26 pm

    Hey, I was wondering how often to do this a week, and should I mix this in with other workouts on your channel ? If so how often should I do 1 workout plan till I switch to another ?

  • May 28, 2018 at 11:54 pm


  • May 29, 2018 at 2:19 am

    What do u think of training apps like Volt? I’ve been using it for a couple months and I’ve gotten a lot stronger and faster.

  • May 29, 2018 at 10:21 pm

    I love this channel, honestly helped me get to the next level in half the time I thought it would take. I incorporate every workout I learn on here into my off ice workouts. Could you upload a video regarding workouts for better checking skills?

  • September 1, 2018 at 5:17 pm

    Love this workout. Give my biceps and triceps an amazing workout in a short time. Doing this once a week I'm seeing improvements

  • December 8, 2018 at 8:22 pm

    Hey guys. How often should you be changing up your workout? I've been doing this arm workout for 4-5 weeks now and I'm definitely seeing improvement, but I've always read/heard changing up your workout routine every 4-6 weeks is beneficial.
    For example, Gary Roberts and Matt Nichols' Nike Off-Season Training Program has a routine for weeks 1-4, off for week 5, new routine for weeks 6-9, off for week 10, new routine for weeks 11-12. Obviously this is specifically an off-season workout but just using the frequency of routine changes as an example.
    I'm also not even playing competitive hockey anymore, just men's league twice a week, but I prefer doing your hockey workouts for my own self-confidence on the ice as I got significantly worse the more out of shape I became since my last Jr game.

  • April 26, 2019 at 5:45 am

    Any forearm specific exercise? I feel the majority is targeted towards bi/triceps

  • April 30, 2019 at 7:13 pm

    What’s your thoughts on bicep curls

  • July 12, 2019 at 8:08 pm

    hey, im not strong enough to do dips as of right now, what else can i do to replace that until i can work up the strength to do them


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