Ndamukong Suh Workout

Ndamukong Suh

6’4 307 lbs

Defensive Tackle

With such a dominating performance in the combine, Ndamukong Suh is known for more than just his workout. More than just show he’s proven to be all go, this guy is the offensive lines worst nightmare. In his short time in the NFL he has created more havoc and been proven to be a true asset for his team.

Let’s take a look at the hard work he’s put in the weight room (courtesy of STACK)…

Band Face Pull

• Kneel facing stable object with light bands attached at eye level
• Hold bands in front with straight arms and tension in bands
• Keeping elbows above hands, retract scaps and pull hands towards face
• Extend arms and repeat in slow, controlled fashion for specified reps

Sets/Reps: 2×15

Wide “W” Pulldown

• Kneel below pulldown machine with independent cables
• Grasp handles with arms wide and extended overhead
• Drive elbows down and back to pull handles toward shoulders and slightly behind head so that arms form W
• Return arms to start position; repeat for specified reps

Sets/Reps: 1×10, 1×8, 1×6

Incline Bench

• Assume position on Incline bench; grip bar slightly further than shoulder width
• Keeping elbows tight to sides, lower bar to upper chest
• Drive bar up and slightly towards spotter until arms are straight
• Repeat for specified reps

Sets/Reps: 2×5, 2×3

Landmine Row

• Straddle bar and assume athletic position with back flat and chest out
• Grab rope attachment wrapped around bar near plates; assume 45-degree forward bend at waist
• Drive elbows back until hands reach outside of chest
• Lower weight with control until arms are straight; repeat for specified reps

Sets/Reps: 3-5×8-12

Weighted Dips

• Assume position on Dip machine wearing weighted vest
• Keeping elbows tight to sides, slowly lower body until arms are bent 90 degrees
• Drive body straight up until arms are fully extended
• Repeat for specified reps

Sets/Reps: 1×8, 2×10

Strap Stretch

• Hold strap with both hands
• Position one hand in front of chest and other arm behind back, aiming to get hand between shoulder blades
• Retract scaps; hold for specified duration
• Switch arms; repeat

Sets/Duration: 3×15-20 seconds each arm

Now these are just some of the movements he was performing to achieve the numbers he was able to reach watch this video…