Explosive! Miami Dolphins' Kenneth Grant on track to lose 12 pounds

MIAMI GARDENS ― There have been times when Miami Dolphins defensive tackle Kenneth Grant has sat down with his position coach, Austin Clark, and watched Grant’s highlights from Michigan.

It served as a reminder of what Grant can do.

“Just playing more freely, I’m playing more freely, knowing what to do, not worrying about the exceptions, just going straight forward and trying to dominate,” Grant said after a spring practice.

Grant improved as last season went on, after a slow rookie start.

But this spring Grant says he feels more explosive in 2026.

He’s already lost seven pounds on his goal to lose 12 before his second season starts. That would mean he plays at 325 pounds, instead of 337 pounds.

“I certainly do feel it on the field,” Grant said. “I went about things, just eating the right stuff, training the right way. No more combine training, so that was kind of a good thing. But just focusing on being intentional on my nutrition.”

How can he continue to become more explosive?

“Just focusing on really just squatting more, things like that, just working on explosive, jumping more, just training, I guess you could say like that, but also training on the sled over there, just, you know, getting comfortable and used to that before we arrive for OTAs,” Grant said.

Dolphins DT Kenneth Grant has been squatting 500 pounds pic.twitter.com/DjXA0wMrWO

— Joe Schad (@schadjoe) June 9, 2026

Grant said he and Jordan Phillips and Zeek Biggers have been squatting about 500 pounds in workout sessions.

“Camaraderie,” Grant said.

Miami made Grant the 13th overall pick in the 2025 NFL Draft because of his ability to both play the run and pressure the quarterback.

According to Pro Football Focus, Grant ranked 107th overall among NFL defensive tackles last season, 91st in pass rush and 112th against the run.

Grant has much more talent than those grades show.

“He’s changed his body,” coach Jeff Hafley said. “He looks more like the guy I saw in college tape, with his lateral quickness, pass rush ability, ability to play the run, just the way that he’s moving.”

Miami Dolphins OT feeling fast, strong after surgery

Dolphins rookie says learning two positions ‘not easy.’

practice report: Malik Willis’ up and down play

Joe Schad is a journalist covering the Miami Dolphins and the NFL at The Palm Beach Post. You can reach him at jschad@pbpost.com and follow him on Instagram and on X @schadjoe. Sign up for Joe’s free weekly Dolphins Pulse Newsletter. Help support our work by subscribing today.

This article originally appeared on Palm Beach Post: Miami Dolphins’ Kenneth Grant improves his squat and jumps