How strong do I need to be?
Rugby players are among the strongest athletes in the world due to the sport's physical demands. The "strongest" rugby players excel in various aspects of strength, including maximal strength (measured by lifts like the squat, deadlift, and bench press), power (important for tackles and sprints), and functional strength (used in scrums and rucks). Here's a breakdown of how strong the top rugby players can be in key metrics:
1. Maximal Strength: Gym Lifts
Elite rugby players often post incredible numbers in the gym due to their rigorous strength and conditioning programs. Here are examples of what some of the strongest players achieve:
Squat:
Top players can squat over 200–300 kg (440–660 lbs), with some front row forwards (e.g., props and hookers) squatting even higher due to their focus on lower-body strength.
Example: All Blacks prop Karl Tu’inukuafe has been reported squatting 300 kg (660 lbs).
Deadlift:
Deadlifts for elite rugby players often exceed 250–300 kg (550–660 lbs). This lift is critical for building the posterior chain strength required for scrums and tackles.
Example: Former England international Andrew Sheridan reportedly deadlifted 300 kg (660 lbs).
Bench Press:
Upper body strength is critical for tackling, mauling, and ball carrying, with top players benching 150–200 kg (330–440 lbs).
Example: England’s Ellis Genge has been reported benching 190 kg (418 lbs).
2. Power Output
Power, the ability to generate strength quickly, is vital in rugby. This includes explosive movements like sprints, tackles, and lineout lifts. Some examples:
Power Cleans:
Rugby players frequently use Olympic lifts to develop explosiveness. Elite players often power clean 120–140 kg (265–310 lbs) or more.
Example: South African lock Eben Etzebeth reportedly power cleans 135 kg (298 lbs).
Vertical Jumps:
Jumping ability reflects lower-body power. Top players can achieve vertical leaps of 60–80 cm (24–31 inches). This is particularly important for locks in lineouts.
3. Strength in Game-Specific Situations
Scrum Strength:
Forwards, especially props and locks, need exceptional leg, back, and core strength to generate and resist force in scrums.
A professional rugby scrum generates approximately 800 kg (1,760 lbs) of force, requiring immense collective and individual strength to hold and push against the opposition pack.
Tackling and Ball Carrying:
Players must combine raw strength with dynamic balance to break tackles or drive opponents back. Some players can deliver over 2,000 Newtons of force in a tackle.
4. Notable "Strongmen" of Rugby
Several rugby players are renowned for their exceptional strength:
Andrew Sheridan (England): Known as one of the strongest players in rugby history, Sheridan could reportedly bench press 215 kg (474 lbs) and squat over 275 kg (606 lbs).
Eben Etzebeth (South Africa): At 2.03m (6’8”) and 122 kg (268 lbs), Etzebeth is a physical powerhouse, excelling in both gym lifts and on-field power.
Ma’a Nonu (New Zealand): The former All Black was known for his explosive power and gym numbers, combining strength with remarkable speed for a center.
Tadhg Furlong (Ireland): The Irish prop is known for his incredible lower-body strength, contributing to his dominance in the scrum.
5. Comparison to Other Sports
While rugby players may not lift as much as professional powerlifters or Olympic weightlifters, their combination of strength, speed, and endurance sets them apart. Rugby players must balance raw strength with mobility and cardio fitness, making them some of the most versatile athletes in the world.
Conclusion
The strongest rugby players are not only capable of lifting extraordinary weights but also translating that strength into game-winning performances. Whether it's dominating a scrum, smashing through a tackle, or powering through a sprint, their strength is a blend of raw power, explosive energy, and functional fitness.
Their gym feats are impressive, but their ability to apply this strength effectively on the pitch truly defines their status as some of the strongest athletes in sports.
