Build a Bok Body
How do Springbok rugby players build and maintain their specialist physiques? Like this...
Build Beast's Back
In the scrum, Tendai "Beast" Mtawarira is front and centre in a 900kg, eight-man pack of forwards. “That means I take a lot of weight on my back,” he says, “so it’s important that I make sure I’m as strong as possible in my back and upper body.”
So how does he build that strength?
“Squats,” he says. “Lots and lots of squats. I’ll also do dead lifts to give my body a bit of variation – but mostly, I’m performing squats.”
The variation of squats is important, front squats and overhead squats, because your body gets used to doing just one exercise, so if you do the same thing over and over, you’ll reach a certain weight and then start to stagnate. If you throw a bit of variation at your body, that will help target more muscles, or narrow it down and target specific muscles.
If you want to build a strong back like Beast's you don’t have to look further than using the barbell dead lift and standard pull-up exercises. If you concentrate on increasing your dead lift and pull-up strength and ability, you will see significant improvements in your back size and strength.