Weightlifting for Rugby Fitness - The Back Squat

Squat tutorial as part of the Fitness Factory series designed to build fitness for rugby. The Squat is a lower body strength development exercise that works the muscles in the legs and hips. It is very good for developing overall strength for the various movement patterns in rugby. Brought to you by Rugby World Magazine.

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[AshtonZac]

For a 17 year old prop at 16.5 stone. i am looking to lose fat weight and build muscle, when doing the excercises shown in the videos, you usually do 3-5 reps? would this be a good amount for me to use? or should i be doing more since i'm younger. cheers for the videos, they are a great help!

[rugbyworld08]

@AshtonZac once you are comfortable with the technique 3 sets of 5 will be fine for you. Increase the weight 2.5 to 5kg each time you train and if you are off season train 3 times a week. In season probably only twice a week. Concentrate on building strength and the muscle and fat loss will come with a good diet and recovery.

[wizardlyfriend]

I'm just curious. I do a lot of "low-bar" back squats, are high bar better for Rugby training? I do low-bar because from my understanding it allows you to lift more weight, involves the hamstrings more (hence more weight) and is easier on the back (once again helps with more weight). Is high bar better for Rugby or will any bio-mechanically correct movement that strengthens the legs translate into more powerful tackles/scrums/etc.?

[rugbyworld08]

@wizardlyfriend the only concern for low bar is that it tends to be harder on the shoulders which already take a battering in the game. I wouldn't worry too much about bio-mechanical carry over from high bar vs low bar because weightlifting is a general type training for rugby players and you can strengthen the legs in a general manner as long as it is balanced (squats, deadlifts, clean pulls) and then the rugby training (scrummaging, tackling etc) forms the specificity

[EffYouAmerica]

for squats is it best to have a heavy weight with a lower amount of reps or not as heavy weight with a higher amount of reps? (im a beginer)

[rugbyworld08]

If you are a beginner your focus should be on good technique first as bad habits at this stage will be hard to remove as you progress.

The simple novice progression is to start with the bar for 5 reps and as long as your technique is good add around 5kg to the bar each set until your speed slows. Stop there and use that weight for your next session for 3 sets of 5 reps and provided you complete all sets and reps with good technique add another 5kg each session.

[vongSTAA]

don't waste ur time with machines, they wont build functional strength

[Savagenerds]

@hurock2 I'm not from the UK, so i don't play rugby, but i did squats for gridiron, it really depends on your max. Last year before season i maxed about 315 so i did 225 5-10 times, 275 3-5 times, and 315 1-3 times. This may not work for you, but make sure you stretch, and start off light and get heavier..

[thirteenfingers]

@AshtonZac The advice you already had: that diet and recovery are important and that with building muscle increases metabolism and helps losing weight is good, but if you get yourself a skipping rope and use that regularly you'll be doing one of the most effective exercises imaginable for getting light on your feet and burning off calories.

You'll start off hitting yourself in the head and tangling your feet, but before long you'll be skipping like a real man! ;)

[jesuistahmid]

@AshtonZac once you build some muscle, your body's overall metabolism will increase and that'll help you lose fat. just maintain a low-fat diet.

[cRazyBassBiTch]

@EffYouAmerica another thing which is good for strength training, something i have been doing recently, is doing literally 2-4 reps, but high weight, good form etc, the form is the most important thing. Doing this on bench press, within 10 weeks of regular training i increased by one max rep from 70kg to 100kg, it definately works :D good luck man

[kyubisharingan]

great tutorials. but please explain the "hip drive". Ive never heard of that before when i squat. Im pretty sure i do it, but i just want to make sure in doin it right.

[hurock2]

hi nice video i am 14 years old i know the technique well shall i do high weight

i am intending to do 3 to 5 reps can i do them pls anser back i play rugby as a fowerd ty