As a professional rugby player, Rob Kearney knows the importance of having a strong, healthy body, and he knows how crucial shoulder strength is for success on the field. In this article, we’ll take a look at what makes shoulder strength so important, and how Kearney trains his shoulders to stay on top of his game.
Why Shoulder Strength is Important for Rugby Players
Rugby is a high-contact sport that requires players to engage in a lot of grappling, pushing, and pulling. This means that the shoulders are subjected to a lot of stress, and can be prone to injury if they’re not properly prepared. Additionally, having strong shoulders is crucial for tackling, jumping, and scrummaging, which are all key aspects of the game.
Kearney’s Shoulder Training Routine
To build shoulder strength, Rob Kearney relies on a combination of weightlifting and functional movements. He focuses on exercises that target the deltoids, rotator cuff, and other important shoulder muscles, and he incorporates these exercises into his regular workout routine. Some of his go-to exercises include:
- Dumbbell Overhead Press
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Seated Dumbbell Press
- Cable Rear Delt Fly
Kearney also incorporates resistance band exercises into his routine, as they’re a great way to build strength and stability in the shoulders. Some of his favorite resistance band exercises include:
- Band Pull-Aparts
- Band Face Pulls
- Band Overhead Press
In addition to these exercises, Kearney also makes sure to include plenty of upper-body and full-body compound exercises in his routine. This helps to build overall strength and stability and reduces the risk of injury.
How to Incorporate Shoulder Strength into Your Rugby Training
If you’re a rugby player looking to improve your shoulder strength, it’s important to start with a solid base of weightlifting and functional movements. From there, you can incorporate specific exercises that target the shoulders, such as those listed above. Make sure to include plenty of variety in your routine, and to use weights that are challenging but still manageable.
It’s also important to take care of your shoulders outside of the weight room. Make sure to stretch regularly, and to foam roll after your workouts to help reduce soreness and stiffness. Additionally, it’s a good idea to focus on proper technique when you’re training, as this can help reduce the risk of injury and improve your results.
In conclusion, shoulder strength is a crucial aspect of rugby success, and Rob Kearney’s training routine is a great example of how to build strength and stability in this important area. By incorporating weightlifting, functional movements, and resistance band exercises into your routine, you can take your shoulder strength to the next level and improve your performance on the field.
