Upper body strength for rugby
Upper body strength for rugby

Upper body strength for rugby


Upper body strength is important in rugby as it helps players with tasks such as tackles, carrying the ball, and scrummaging. Stronger upper bodies can also increase a player’s ability to generate power in their movements, making them more effective in contact situations. However, it is important to note that rugby requires a well-rounded fitness and skill level, with upper body strength being just one aspect of a player’s overall fitness.

What does upper body strength actually mean

Upper body strength refers to the amount of force a person’s muscles can produce in their arms, shoulders, back, and chest. It is the result of regular resistance training, such as weightlifting, and is important in many physical activities, including rugby. Good upper body strength allows a player to perform actions such as tackles, carries, scrummaging, and rucking with greater force and effectiveness. It also helps players maintain a strong and stable position in contact situations and improves their ability to resist tackles from opponents.

upper body

What muscles are involved in upper body strength

Upper body strength involves several muscle groups, including:

  1. Chest: Pectoralis major and minor muscles
  2. Shoulders: Deltoid muscle
  3. Back: Latissimus dorsi, rhomboids, and trapezius muscles
  4. Arms: Biceps, triceps, and forearms
  5. Core: Abdominal and oblique muscles

These muscle groups work together to generate force and power in movements such as pushing, pulling, and lifting. By building strength in these muscle groups, rugby players can improve their ability to perform upper body movements effectively, making them more powerful in contact situations and improving their overall performance on the field.

upper body

What are the best ways to build upper body strength

Here are some of the best ways to build upper body strength:

  1. Weightlifting: Lifting weights, such as dumbbells and barbells, is one of the most effective ways to build upper body strength. Exercises such as bench press, push ups, rows, and pull-ups target the various muscle groups in the upper body.
  2. Bodyweight exercises: Push-ups, pull-ups, and dips are great bodyweight exercises that can be done anywhere and are effective in building upper body strength.
  3. Resistance band exercises: Resistance bands are a portable and versatile way to build upper body strength. Exercises such as banded push-ups, pull-downs, and bicep curls can be done with a resistance band.
  4. Dumbbell exercises: Dumbbell exercises, such as dumbbell bench press, dumbbell rows, and dumbbell curls, target the specific muscle groups in the upper body.
  5. Rope climbing: Rope climbing is a full-body exercise that requires upper body strength to pull the body up the rope.

It is important to incorporate a variety of exercises and resistances in your routine to challenge different muscle groups and promote balanced upper body strength. It’s also recommended to work with a trainer or coach to create a safe and effective program.