Hip Exercises for Increased Rugby Performance

So you want to be a better rugby player and you're looking for exercises to gain an edge. One key element that rugby players need to train is hip extension. By training for strong, powerful hip extension you gain huge strides with hip drive - an essential part of playing rugby.

Rucking, scrumming, mauling, sprinting, tackling all involve hip drive. The stronger and more powerful you are at it, the more advantageous it will be for you.

Hip Extension is basically going from a seated position to a standing position, or from bending over to a standing position. It's an "opening" of the hip joint facilitated by the glutes, primarily. So, given that baseline information, how do we apply it to rugby and further, fitness?

You don't do any sitting in rugby. But, let's look at a scrum. Check out the body position of any of the players - let's take the prop, for instance. As the scrum binds together, his/her hips are in a flexed position as he/she crouches down to bind, set, and engage. Upon engaging, we want to win the scrum, right?. To do that, the pack must work to get hip extension, or at the least, work to hold their flexed position as the ball is won. By getting hip extension through hip drive, we push the opposing scrum back and we win the ball. By holding our flexed position against the opposing teams hip drive attempt, we can win the ball with a talented hooker's footwork. Either way - this is an example of how hip drive can win or lose your scrums.

Let's take a scrum half for example now. As he/she follows the rucks, he/she must crouch down to locate to ball and unleash a powerful and accurate pass to the fly half or forward pod. It is through hip drive that the scrum half is able to plant the foot, shifts the hips and use that momentum to build through the arms as the pass is unleashed.

So, how can we train hip drive? What exercises can we use?

Here are the top exercises to enhance your hip drive and your posterior chain to improve your rugby performance:

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• Deadlift - this a no-brainer. With proper form, this is the epitome of hip extension. Keep a neutral spine, eyes forward, tight shoulder blades, and use your glutes to drive the weight from the ground to your hip.

• Single Leg Glute Bridge - a staple in SISU programming. This unilateral movement builds a ton of glute activation and can build serious strength and solidify motor channels to that muscles which is often "turned off" from sitting too long. You can use your bodyweight, or a dumbbell/barbell in your hip crease to add some intensity.

• Kettlebell Swings - An explosive movement when done properly will teach your hips to move a heavy load with speed and power. When doing a swing, it's important to perform a hip hinge and not a squat. This emphasizes the glutes and teaches a horizontal movement pattern, opposed to a vertical - which is the purpose of our kettlebell swings.

• Barbell Glute Bridge - The difference with this one is that both legs are planted on the ground and a barbell is in our hip crease. You can load a LOT more weight with this variation, but it can be uncomfortable with a heavy barbell so you may consider using a foam pad around the bar. Just remember - squeeze your glutes as you drive the weight up.

• Box Squat - This is the only vertical momentum movement here. I love box squats because the box aids in good mechanics, there is a ton of variability to play with, and they are easy to teach and perform, frankly. I love to use box squats for dynamic speed days - so, performing reps quickly. Sitting to the box and then exploding upward, you are developing a ton of speed, power, and explosiveness vertically - great for line outs, jumpers, and flankers who want to break off the scrum as quick as possible. But, it's good for any and all rugby players.