Patrick Mahomes has three Super Bowl rings, two NFL MVP awards, and a half-billion-dollar contract. He also has a stomach that looks a lot more like yours than Saquon Barkley’s. When the Patrick Mahomes dad bod went viral after the AFC Championship game against the Ravens, the internet basically lost its mind. You’ve seen the clip. Mahomes is in the locker room, shirtless, giving a victory speech, and instead of a shredded eight-pack, there’s a soft, relatable midsection.
It was a moment.
People were confused. How can the most dominant athlete in the world's most physically demanding sport look like he just finished a third helping of Thanksgiving dinner? Honestly, it's because we’ve been lied to about what "peak performance" actually looks like. We’ve been conditioned by fitness influencers and "body armor" marketing to think that if you don't have veins popping out of your obliques, you aren't an elite athlete. Mahomes proves that’s total nonsense.
He didn't shy away from it either. He hopped on X (formerly Twitter) and joked about how they did him dirty with the camera angle. But beneath the jokes is a fascinating reality about biomechanics, core stability, and why having a little extra "padding" might actually be the secret sauce to his durability.
The Viral Moment That Changed the Conversation
Let’s be real. If you’re the face of the NFL, you expect to be scrutinized. But nobody expected the "dad bod" to become a talking point in the middle of a dynasty run. The image came from the "Inside the NFL" footage. Mahomes is standing there, totally relaxed, and he looks... normal.
"I have a six-pack, it's just under a layer of protection," Mahomes quipped later. It’s funny, sure. But it also highlights a massive disconnect between "beach muscles" and "functional power." In the NFL, especially for a quarterback who gets hit by 300-pound defensive linemen, being "shredded" can actually be a disadvantage.
Think about it.
If you are 2% body fat, you have no shock absorption. When Roquan Smith or Maxx Crosby slams into your ribs, you want some mass there. You want a literal cushion. Mahomes has mastered the art of being "football lean" rather than "bodybuilder lean." It’s a distinction that most fans miss.
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Why the Patrick Mahomes Dad Bod is Actually a Performance Advantage
Kinesiologists and high-level trainers have been quiet about this for years, but the "dad bod" isn't just laziness. It’s often a byproduct of a specific type of training. Mahomes works with Bobby Stroupe, a trainer who focuses on "multi-dimensional movement."
Stroupe doesn't train Mahomes to look good in a swimsuit. He trains him to throw a football 60 yards while his body is contorted at a 45-degree angle. This requires immense "rotational power." To get that power, you need a thick trunk. If you look at world-class rotational athletes—think shot putters, discus throwers, or even some of the biggest hitters in MLB history—they rarely have ripped abs. They have "barrels."
A thick core provides a stable base.
Mahomes needs to be able to absorb force and redirect it. If his core was too tight or lacked that slight layer of adipose tissue, he might actually be more prone to soft tissue injuries. His flexibility is his greatest weapon. He can move his spine and shoulders in ways that seem to defy physics. Stroupe calls this "spatial awareness" and "elasticity." Sometimes, a hyper-defined muscular structure acts like a straightjacket, limiting that very elasticity.
The Nutrition Reality of a Three-Time Champ
Mahomes isn't out there eating kale salads for every meal. He’s been vocal about his love for Whataburger. He puts ketchup on his steak—a crime in some circles, but hey, it works for him.
He’s human.
But don't mistake that for a lack of discipline. He eats for fuel. During the season, his caloric burn is astronomical. He’s not just playing games; he’s practicing in the Kansas City heat, doing hours of film study, and engaging in "active recovery." If he were to drop to 8% body fat, his energy levels would likely crater by week 14.
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The Patrick Mahomes dad bod is essentially a fuel tank. It’s the energy reserve that allows him to scramble for a first down in the fourth quarter of a playoff game when everyone else is gassed.
Comparing the "Dad Bod" to Other NFL Legends
If you look back at the history of the league, Mahomes is in good company. Tom Brady wasn't exactly a Greek god at his combine. There's a famous photo of Brady looking like he’d never seen a weight room in his life. Eli Manning? Same thing. Ben Roethlisberger basically made a career out of being "big and sturdy" rather than "fit."
Then you have the guys who are the opposite.
Look at someone like Russell Wilson or even Cam Newton in his prime. They were built like statues. While they had incredible runs, they also dealt with significant physical breakdown as they aged. Mahomes seems to have found a middle ground. He’s mobile, but he’s sturdy. He’s fast, but he’s heavy enough to not get tossed around like a rag doll.
The Psychological Impact on Fans
There is something deeply relatable about seeing a guy who is the best at what he does not look like a Marvel superhero. It breaks the "perfection" barrier. It tells the average person that you don't need to spend four hours a day in the gym and eat nothing but boiled chicken to be successful.
It’s about what your body can do, not what it looks like.
Honestly, the "dad bod" label is a bit of a misnomer anyway. Mahomes is an elite athlete with a specific body composition designed for his specific job. If his job was to win Mr. Olympia, he’d fail. But his job is to win Super Bowls. He’s 3-for-4 in the last few years.
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Hard to argue with the results.
How to Apply the Mahomes Philosophy to Your Own Fitness
If you're looking at Mahomes and thinking, "Great, I can just stop going to the gym," you're missing the point. Mahomes is incredibly fit. He just isn't "aesthetic."
Here is how you actually use this "dad bod" logic for yourself:
- Prioritize Mobility Over Mass: Mahomes spends more time on his joints and his "range of motion" than he does on his bicep curls. If you can move well, you feel better.
- Focus on Rotational Strength: Your core isn't just for looking at. It's for moving. Medicine ball Slams, woodchoppers, and planks are way more valuable than 500 crunches.
- Consistency Trumps Perfection: Mahomes works out year-round, even if he doesn't look like a fitness model. The goal is "readiness."
- Listen to Your Body's Needs: If you're feeling beat up, you don't need to cut calories to see your abs. You might need more fuel to recover.
Next Steps for Improving Your Functional Health
Forget the scale for a second. If you want to move like an athlete rather than just looking like one, start by assessing your "functional" baselines. Can you touch your toes? Can you hold a deep squat for 60 seconds? Can you get off the floor without using your hands? These are the metrics that actually matter for longevity and performance.
Stop obsessing over the "dad bod" memes and start focusing on "load management" and "elasticity." Invest in a quality foam roller and spend 15 minutes a day on your hips and spine. That is the Mahomes way. It’s not about the optics; it’s about the rings.
Get your body moving in different planes of motion. Take a yoga class or try a "functional patterns" workout. You'll find that having a bit of a "cushion" doesn't matter nearly as much as having a body that actually works when you need it to. Mahomes is the king of the NFL because he can play the game better than anyone else, not because he looks better in a mirror. That's a lesson we could all use.
Focus on your output, not your outline. That is the ultimate takeaway from the era of the Patrick Mahomes dad bod.
Actionable Insight: Start a mobility routine twice a week focusing on spinal rotation and hip flexibility. This mimics the "Stroupe Method" used by Mahomes to maintain his unorthodox throwing angles and injury resistance.