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DeMarcus Ware Workout: NFL Pass Rusher

Demarcus Ware Denver Broncos

DeMarcus Ware is the ultimate NFL Pass Rusher. His workout focuses on building a strong core. Doing so allows him to get by offensive players more quickly. His focus is on strength building during the off-season. This allows him to focus on cardio and agility workouts during the NFL season.

DeMarcus Ware

The DeMarcus Ware Workout uses the following 5 activities:

  • Ropes
  • Core
  • Cardio
  • Strength
  • Agility

DeMarcus Ware discusses his workout with Stack, NFL Up! and Sports Illustrated. Here’s a breakdown of the DeMarcus Ware NFL Workout. DeMarcus Ware’s NFL Pass Rusher workout focuses on building core strength and using quick feet to sack quarterbacks.

Strong Core

As a pass rusher for the Dallas Cowboys and Denver Broncos, DeMarcus Ware has imposed his will on opposing quarterbacks. Still, he admits he often finds himself in awkward positions. The key to staying healthy, for Ware, is having a strong core and quick feet. He says doing a bunch of abs exercises helps build his core:

I work on my core. Being a Pass Rusher, you have to have a really strong core. You can be caught in awkward positions all the time.

For years, DeMarcus Ware works out with Impact Fitness. In the video, Ware shows you his favorite Pass Rusher workout. He focuses on building a strong core by using these exercises:

  1. Floor Plank
  2. Wood Chop Ups
  3. Wood Chop Downs


For the Floor Planks, DeMarcus Ware’s trainer explains the exercise:

For the floor plank, straighten your leg and hold for 2 seconds. Do 10 reps, move slow and count to two. Holding it there is what’s going to make this exercise done correctly. Doing it right, you’ll feel your back muscles tighten on both sides.

Wood Chop Ups


DeMarcus Ware’s workout helps him win the 1-on-1’s he’ll see in the game. He owes much of his success to a strong core. Saying:

When you’re playing football, you have to squeeze your core, and it has to stay solid. So that’s why I work my core and stay strong.

Wood Chop Downs

NFL Workout Pass Rusher Wood Chop Downs

Quick Feet

Having quick feet is the second step DeMarcus Ware uses to become a better NFL Football player. He uses old school equipment, like the sled, combined with modern equipment. He’s constantly focused on building a strong lower body, accomplishing both lateral and vertical movement.

DeMarcus Ware talks about his workout, saying:

I pull the sled to work on the explosion and power. Secondly, I focus on instability work: Vertimax machines, rubber bands, vertical and horizontal movements.

DeMarcus Ware NFL Pass Rusher Workout Arms

While strength routines are still done sparingly during the season, DeMarcus Ware says many of his workouts include:

No regular squat or bench. You gotta be really versatile. So, I focus on Less strength and more intangibles. You’ve done all your bulk work, all your strength building in the off-season. You have to maintain your strength, but the main thing is staying in shape.

By bulking up in the off-season, DeMarcus Ware gets to do more cardio and agility workouts during the NFL season. This allows him to focus on preventing injury. More importantly, he can concentrate on getting after the quarterback!

DeMarcus Ware Sacking Quarterback Eli Manning for Cowboys

DeMarcus says he’s always asking himself: “What intangibles can you bring to the game?”

Demarcus Ware Denver Broncos