Coach Terry's Corner - The Rugby Blog

If At First You Don't Succeed Listen To Your Rugby Coach
23 Jun 2017

How to do the hindu squat for power rugby players

The Hindu Squat is considered a “compound exercise,” meaning it works out several muscles at one time. The Hindu Squat helps rugby players develop their explosive endurance.

This drill is meant to work on your lower body strength for power on the rugby field along with your speed and endurance stamina to last through the end of a long rugby game. It also utilizes your own body weight which can further train your mind and body to work together on the field.

The Hindu Squat drill in 4 steps:

1. Start at a standing position with your feet slightly wider than your shoulders with your arms relaxed at your sides. Your hips should be slightly tucked to prevent rounding your lower back. It’s important to keep your back straight and gaze forward while completing this drill.
2. Carefully lower your body by bending your knees keeping your arms at your side. Don’t stop until your thighs are parallel to the ground and your rear is at the top of your heels. Just before you are at the bottoms of the squat raise both heels to a tip-toe position so that when you land at the bottom position you are up on your toes. At the bottom position, some rugby players move their hands back slightly.
3. Now push on your toes and explosively stand while at the same time extending both straight arms in front of your body at chest level. Then return to your starting position.
4. Repeat.

This exercise should be done both with control and an explosive stand up.

Get to it NOW.

Coach Terry


REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.


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