As squeezeball has become illegal in rugby, a new tecnique for controlling rucks has emmerged, where you hold onto the player on the ground, with pelvis high and shoulders low. However this tecnique puts alot of strain on the muscles around the pelvic girdle such as glutes, lower back muscles. I have become aware of core stability but cannot find any exercises that build the core muscles around the lower back. I am also having problems finding exercises to develope shoulder muscles quickly. PLease help!
Isn't this new method known as bridging? I thought this was illegal too- correct me if I am wrong.
As you have already stated, the strengthening of the posteror chain (Glutes, hamstrings, back muscles) is very important not just this particular technique.
Core stability is not a self selected collection of muscles you want to train but a chain of intergrated muscles that need to be developed together. The lower back (Thoracolumba fascia, multifidus and the spinal erectors) muscles are worked along with other muscles of the unit (transverse abs, rectus ab, internal and external obliques) with the glutes, hanstrings, quads and hip abductors/adductors.
You have probably done or seen movements on swiss balls or working on unstable objects to reduce external stability so internal joint stability has to control the body. These have places as supplment exercises but should not be completed alone. Multi-joint compound movements such as squatting, deadlifting, OL's and their varaible exercises require large control of the whole chain of muscles while completing the exercise.
Specific work for the posterior chain are stiff leg (romanian) deadlifts, leg bridging or anterior reaches. Remeber you want a well rounded programme to develop the front/anterior part of the body too.
As for shoulders, standing military press, DB shoulder press etc etc. Plenty to chose from. Need to periodize year so you develop training to peak with the correct physical characteristics needed for rugby for the beginning of season too.
Thanks very much for the advice, as to bridging being illegal it is but only if your upper body is in contact with the ground. However if your upper body is resting on the tackled player i.e. head,hands,elbows in a straight line holding the player on the floor, then afformentioned tactic is not illegal. And it is the fact you are attatched to the player that makes this tactic so good, as if a flanker arrives first at the breakdown, assumes the position with head, hands and elbows on the tackled player, he is virtually impossible to move, as not only are his shoulders so low they are extremely difficult to get under, but it is also impossible for him to be lifted out of the ruck as he is holding onto the deadweight of the tackled player on the floor. Try it out and see for yourself.
Sage
Cheers for that. As a winger, the occasions I go into rucks is still pretty few. The game has developed massivsly since 1995 with professionalism with tactics on the field. It can only help with the improvement of the game.
Rememer watching game this year in the six nations with eng playing wales (I think). Watching Dallagio pick the ball off the deck with shoulders below hip with legs straight. Defending player goes to contact him and cannot move him. A solid unit with excellent posterior chain strength to withstand that type of impact.
Comments
How can I increase muscles acound Pelvic Girdle?
As squeezeball has become illegal in rugby, a new tecnique for controlling rucks has emmerged, where you hold onto the player on the ground, with pelvis high and shoulders low. However this tecnique puts alot of strain on the muscles around the pelvic girdle such as glutes, lower back muscles. I have become aware of core stability but cannot find any exercises that build the core muscles around the lower back. I am also having problems finding exercises to develope shoulder muscles quickly. PLease help!
Do you think Squeezeball should have been made illegal in Rugby?
Isn't this new method known as bridging? I thought this was illegal too- correct me if I am wrong.
As you have already stated, the strengthening of the posteror chain (Glutes, hamstrings, back muscles) is very important not just this particular technique.
Core stability is not a self selected collection of muscles you want to train but a chain of intergrated muscles that need to be developed together. The lower back (Thoracolumba fascia, multifidus and the spinal erectors) muscles are worked along with other muscles of the unit (transverse abs, rectus ab, internal and external obliques) with the glutes, hanstrings, quads and hip abductors/adductors.
You have probably done or seen movements on swiss balls or working on unstable objects to reduce external stability so internal joint stability has to control the body. These have places as supplment exercises but should not be completed alone. Multi-joint compound movements such as squatting, deadlifting, OL's and their varaible exercises require large control of the whole chain of muscles while completing the exercise.
Specific work for the posterior chain are stiff leg (romanian) deadlifts, leg bridging or anterior reaches. Remeber you want a well rounded programme to develop the front/anterior part of the body too.
As for shoulders, standing military press, DB shoulder press etc etc. Plenty to chose from. Need to periodize year so you develop training to peak with the correct physical characteristics needed for rugby for the beginning of season too.
Do you think Squeezeball should have been made illegal in Rugby?
Thanks very much for the advice, as to bridging being illegal it is but only if your upper body is in contact with the ground. However if your upper body is resting on the tackled player i.e. head,hands,elbows in a straight line holding the player on the floor, then afformentioned tactic is not illegal. And it is the fact you are attatched to the player that makes this tactic so good, as if a flanker arrives first at the breakdown, assumes the position with head, hands and elbows on the tackled player, he is virtually impossible to move, as not only are his shoulders so low they are extremely difficult to get under, but it is also impossible for him to be lifted out of the ruck as he is holding onto the deadweight of the tackled player on the floor. Try it out and see for yourself.
Sage
Do you think Squeezeball should have been made illegal in Rugby?
Cheers for that. As a winger, the occasions I go into rucks is still pretty few. The game has developed massivsly since 1995 with professionalism with tactics on the field. It can only help with the improvement of the game.
Rememer watching game this year in the six nations with eng playing wales (I think). Watching Dallagio pick the ball off the deck with shoulders below hip with legs straight. Defending player goes to contact him and cannot move him. A solid unit with excellent posterior chain strength to withstand that type of impact.
Definately an area to work on and improve.