The Front Row Rugby Formula: Training Strength, Size and Staying Mobile

What Props and Hookers Really Need in the Gym

Front row rugby is different. It’s not just about power—it’s about repeat collisions, tight space control, and uncompromising body positions under pressure.

But most gym plans don’t reflect that. They focus on size over function.More bench. More curls. More soreness.

Effective front row rugby training is about strength that transfers—from gym floor to scrum, maul, and breakdown.

If it doesn’t help you hold shape, dominate contact, or reset quickly… it’s not worth your time.

Balancing Power and Flexibility

Props and hookers need a rare combo: max strength + joint mobility. One without the other = injury risk or performance drop-off.

Here’s how we build both:

1. Maximal Strength Where It Matters

• Trap bar deadlifts, back squats, floor presses

• Low reps, high loads, long rest

• Priority lifts = posterior chain, trunk stability, upper-body drive

2. Rotational + Anti-Rotational Core Work

• Paloff presses, offset carries, band-resisted landmines

• Helps maintain spine and hip position under load

• Essential for scrum integrity

3. T-Spine, Ankle and Hip Mobility

• Most front row injuries come from stiffness, not weakness

• Our Mobility Hub includes pre-session flows targeting:

  • Thoracic rotation (lineout + tackle reach)

  • Ankle flexion (scrum stance and ruck work)

  • Hip internal rotation (binding and drive angles)

4. Neck & Shoulder Prep

• Controlled isometrics for neck

• Band-resisted external rotation for shoulders

• Integrated into warm-ups, not left to chance

How CURVA’s Training Scales by Position

At CURVA, we don’t train all forwards the same.

Our engine room might lift heavy and push anaerobic capacity.But front row rugby training needs custom pacing, loading, and mobility flow.

Here’s how we adapt your plan:

• By position — loosehead, tighthead, hooker all have different movement and force profiles

• By body type and flexibility — stiffer players need more mobility blocks before strength

• By season phase — in-season = low volume, pre-season = structural + strength work

• By injury history — we adjust for shoulder instability, back tightness, or neck strain

Every front rower’s body tells a different story.We listen, then build a plan that keeps you on the pitch.

Final Whistle

Front row isn’t for everyone. It’s pressure, repetition, and control under chaos.

You don’t just need strength—you need structure.

Train with CURVA and get a front row rugby training plan that matches your load, your position, and your body.

Start today. Hold the line. Own the contact.