Rugby League Training Drill 6: Suspension Trainer Circumduction

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Rugby League Training Drill 6: Suspension Trainer Circumduction

Rugby League, as with any collision sport, requires a strong base from which to perform powerful movements such as tackling and wrestling. This exercise addresses outer range strength and stability through the shoulders and pectoral girdle allowing the player to perform the specific movements needed for the sport in a safe and functional manner. It also provides for the development of high level, general core stability.

Rugby League Training Drill 6- Suspension Trainer CircumductionTo perform this movement you need access to a suspension trainer.

The term suspension training refers to an approach to strength training that uses a system of ropes and webbing called a “suspension trainer” to allow the user to work against their own body weight.

Starting in a push up position on the suspension trainer with hands together and arms straight in front of chest, take the hands out to the side and round, performing a circular motion until the arms are straight above the head. As the arms circle lower the body, maintaining a strong postural position.

To increase the resistance of the exercise try moving your feed away from the anchor point. You can also narrow your base of support to increase the challenge (instability) of the movement.

In my own training programs I have athletes perform this movement continuously for 40s twice per session as a part of a comprehensive upper body movement circuit.

All players will perform this exercise as part of their functional development / injury prehabilitation program and tend to find it a demanding part of the circuit. The exercise can be made easier harder by varying the length of the suspension trainer. It can also be progressed by alternating arms.

Jeremy Hickmans
Jeremy Hickmans is the Performance Director for Wayne Bennet and the Newcastle Knights
Please click here to learn more about Jeremy Hickmans and purchase his Rugby League Training Programs.



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