Multiple Miami Dolphins defenders have slimmed down to make a bigger impact in 2026.
Weight gain and weight loss can make a big impact for players in the NFL, and multiple Miami Dolphins defenders have slimmed down to ensure they can make some noise in 2026.
Dolphins defensive lineman Zeek Biggers spoke to the media about his body transformation, indicating he is down to around 313 pounds from his rookie season, when he weighed around 330. When speaking to the media last week, the lineman spoke about how his change could lead to a bigger year.
"Right now I'm probably like 313. When I first came here, I probably was like 325, pushing 330. So, big transformation in my body. To Todd, the new strength staff, and then Coach Clark and all of them, just pushing, keep getting our weight down, and kind of just help us play," Biggers said.
Losing weight as a lineman can lead to better movement, and the ability to be able to make plays in a significant manner. Biggers spoke about his mobility through OTAS and minicamp after losing the weight.
"Honestly, I just feel now that I'm down, I feel better just moving. I feel like I got more tweaks to myself and that's going to help me in the pass rush and huge drives and games and everything. So, it's definitely going to be a big, big advantage," Biggers said.
Biggers isn't the only defender and lineman that has lost weight to better help his play. Fellow defensive lineman Kenneth Grant spoke about his weight loss on Tuesday, indicating it will allow him to be more explosive out of his stance.
"I just feel like I'm more explosive you know that'll translate on the field you know coming out of my stance and you know getting in getting into blockers and things like that but you know just overall I feel better feel more explosive for the seasonal leadership role," Grant said.
Grant is aiming not only to be more impactful in the pass rush and on the defense, but to step up and be a leader and vocal for the younger players in the locker room. This has certainly been noticed by head coach Jeff Hafley, who also spoke about Grant's transformation thus far.
"I think he’s taking a step forward," Hafley said of Grant. "I know he’s changed his body. He’s faster. He looks more like the guy that I saw in his college tape with his lateral quickness, his pass-rush ability, his ability to play the run, just the way he’s moving."
Establishing a dominant defense is what may happen more easily for the Dolphins in 2026, as many veterans are returning. Biggers, Grant, Jordyn Brooks, and more make up a unit that could be a shining spot in what is presumed to be a rough year.
Miami may surprise many, but there is a strong belief that the first year under Hafley may be rough due to the torn-down roster and heavy organizational changes.
Still, the defense could be a shining spot, and it appears that the players are taking things seriously by slimming down to improve their game. This is also an important lesson for the younger players coming in to ensure they take care of themselves for longevity purposes, but to also upgrade their play.
