5 Essential Strength Exercises for Rugby
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- čas přidán 2. 05. 2023
- Use these 5 exercises to increase your strength rugby from @GarageStrength Coach Dane Miller.
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Front squats
Dumbell chest press
Single leg squats
Pull ups
Nordic hamstring curls
I started doing single leg squats just over a year ago and it took my explosiveness and dynamism to the next level (I'm a fullback/occasional winger or 10 for context)
Love the rugby vids!
Thanks for the rugby videos man!
Hey Dane, great video. Love the single leg and nordics especially. As a child of the 90s I lived on the bench. But now I’m starting to question the value of it beyond absolute strength and overall muscle balance. Outside of a straight arm and passing the ball, rugby doesn’t have near as much horizontal push as football. Lifting in the line out is more of a vertical push. In American football all players, aside from the QB and maybe DBs, are required to horizontally push their opponents, either by blocking or by avoiding the block. Rugby players rarely push opponents, if they do they’re doing it wrong, but engage them more like wrestlers, who probably do push their opponents more in defending shots. Whereas in line out lifting and maybe even scrumming, with the outside arm, there’s a lot of vertical push. Do u program bench press as much for wrestlers as you do for football players?
Id be tempted to replace chins/rows with power cleans or high pulls as they hit the upper traps and neck more, as it can help prevent injuries in that area more.
Hey there Dane! I love your videos, and I would love a workout or exercises I could do for handball specific. There are almost no videos that explain this right now so I would love it if you can make one, or help me with it! All love❤
Trap bar deadlift/Front squat
Bulgarian split squat
Bent over row
Flat press
Shoulder press
Any plyometric recommendations you mentioned at the beginning of the vid?
You need to make sure this is implemented for 80mins, 40min halves no breaks and constantly on the move not like American football where you breaking every 1/2mins. As much as you need to be strong your endurance needs to match as well.
get what you mean brother, but gym is for gym stuff and the field is for field stuff don’t mix them your purely in the gym to get stronger and explosive not to train for rugby no such thing as rugby specific training in a gym all athletes no matter what sport are pre much doing the same training, key is to keep it simple brother 💪🏾
280 pounds loose head in college, 18 rep pullups, 48 dips. There really isn't an excuse for a prop to be weak around body weight - remember you aren't just pulling your weight you are pulling the team's weight. Additionally, you want to be the MF'er that your 9 gives the ball to 10 meters from try on a penalty and that plainly isn't going to happen if you can't hold onto the ball with three opposing forwards putting their hands on you.
Bro in the thumbnail is at my club ahaha
There are three main physical attributes that rugby players require: Endurance, Speed/Agility and Strength/Size. The emphasis changes from position to position, player to player and from 7s to 15 aside. If you’re playing 7s a heavy squat is at the bottom of the list, particularly because it reduces endurance and eventually reduces speed. When my squat was my heaviest I was at my slowest and least fit
2:24 pour un moment, je croyais qu'il étais Dupont
What's the difference between this channel and the other?
I think mobility related issues due to injury are not considered here. Not worth doing cleans for example
Sevens isn't rugby. Love your channels!
Than what is it..? Football..😅
7s players can be super soft. Go look at any of the props from professional teams and they're animals.
Nah. Almost None of these exercises will make you rugby strong, in a rugby game you need that brute strength that you gain from flipping tires, picking up and carrying sandbags, Viking press, bent over barbell rows, sled arm over arm pulls, sled pushes. These will make you a monster not some one legged squats and dumbbell chest press.
You mentioned a load of ancillary exercises. The sort women do in the functional area of the fitness studio. Power cleans and back squats are the hard graft and build great power in glutes and thighs. Flipping a medicine ball around or pushing a sled are useful but can’t replace the real thing.
You dont know anything about rugby mate 😂
This guy has worked professionally as a weight training coach all around the world. I guarantee he knows more than you.
@@orbynshow can you say that when you don't know this guys' qualifications?
You must be an All Black? Don’t think so 😂
7s isn’t rugby lol, must be all pure front 5 forwards.
Seem like your not a rugby player..😂
Or...play Rugby lol
Sevens isn't rugby!
I have never heard so much bullshine in all my life!!..