Essential Strength Exercises for Rugby Players

Strength training is fundamental to rugby performance. Here are the key exercises every rugby player should include in their program.

The Big Four

1. Back Squat

Why it matters: Develops leg strength for scrums, rucks, and explosive movements.

Key Points:

• Full depth (hip crease below knee)
• Maintain neutral spine
• Drive through heels
• 3-5 sets of 3-6 reps for strength

2. Deadlift

Why it matters: Builds posterior chain strength crucial for tackling and lifting in lineouts.

Key Points:

• Start with bar over mid-foot
• Keep bar close to body
• Drive hips forward at lockout
• 3-5 sets of 3-6 reps

3. Bench Press

Why it matters: Upper body pushing strength for fending, scrummaging, and contact situations.

Key Points:

• Full range of motion
• Control the descent
• Drive feet into floor
• 3-5 sets of 3-6 reps

4. Overhead Press

Why it matters: Shoulder stability and overhead strength for lineouts and contact.

Key Points:

• Keep core braced
• Press in straight line
• Full lockout overhead
• 3-4 sets of 5-8 reps

Accessory Work

Don’t neglect:

• Pull-ups/Chin-ups (for pulling strength)
• Rows (for balanced upper body)
• Single-leg work (for stability)
• Core work (for power transfer)

Programming Tips

• Train 2-4 times per week depending on season phase
• Always warm up properly
• Focus on form over weight
• Progressive overload is key

Track your lifts in the CURVA app to ensure consistent progress and proper periodization.