Tackling in rugby is equal parts technique, timing and physical capacity. Over years coaching both contact and strength sessions, I’ve learned that the best gym exercises are those that replicate the forces and positions of contact while building robustness — not bulk for its own sake. Below I outline the three resistance exercises I believe transfer best to producing safer, harder tackles, explain why they work, and give practical ways to teach them inside progressive contact drills.

Why pick specific resistance exercises for tackling?

When I decide which lifts to program for a squad, I ask three questions: does the exercise create hip extension force in a braced posture? does it develop horizontal force production (the bit that drives your body through the tackle)? and does it improve the player’s ability to absorb or transmit load in a shoulder/head/torso alignment that's safe for contact?

The three exercises I return to most often hit those points. They build posterior chain strength, horizontal force, and the ability to hold a compact, braced shape under load — exactly what you want when you close and drive through a tackle.

1) Trap-bar deadlift (or hex-bar) — hip extension under a safe spine

Why it transfers: The trap-bar deadlift produces strong hip extension and leg drive while allowing athletes to maintain a neutral spine and a more upright torso than a conventional barbell deadlift. That upright yet braced posture transfers directly to the position we ask tacklers to adopt: chest over hips, eyes up, hips driving through contact. It’s also lower risk for younger or less technically proficient players because the bar path is centered and the load is easier to manage.

Coaching cues and progressions:

  • Set up: feet mid-width, hands on handles, chest up, neutral spine. Drive through heels, finish by squeezing glutes and keeping shoulders back.
  • Cues: “Push the floor away”, “chest over hips”, “finish with a proud chest — don’t round.”
  • Progression: start with kettlebells or dumbbells (suitcase deadlift) then move to light trap-bar loads. Increase load gradually while preserving technique.

    • Teaching in contact drills:

  • Drill 1 — Partner drive-outs: After a 3–4RM trap-bar set, use a sled or tackle bag. Player performs a controlled trap-bar lift (2–3 reps), immediately moves to a standing two-handed hit on a tackle shield, focusing on hip drive and finishing tall.
  • Drill 2 — Ball-carry to tackle: After a trap-bar set, athletes run 5m carrying a ball to contact and hit a tackle pad. Emphasise replicating the spine angle and hip drive from the lift into the contact.

    • 2) Sled pushes/pulls — horizontal force and contact position

    Why it transfers: Tackles are predominantly horizontal collisions. The sled is unmatched for teaching and developing horizontal force production, foot turnover, low body position and the ability to produce continuous drive — all while keeping players in a safe, replicable contact posture. Sleds also let you load relative to the player’s strength without complex technique adjustments.

    Coaching cues and variations:

  • Feet: quick, short steps. Drive through the ball of the foot on the push, heel after contact on the pull.
  • Torso: slight lean from the ankles, stiff midline, chin tucked to protect the neck (but eyes on target).
  • Variations: heavy sled for short, maximal drives (3–6m); light/medium sled for speed endurance (10–20m); lateral sled pushes for shoulder/hip integration.

    • Teaching in contact drills:

  • Drill 1 — Sled to pad: Athlete pushes a heavy sled 3–5m, then immediately delivers a tackle on a static shield held at the same torso height. The goal is to keep the same low, pushing posture into the wrap and drive. This links horizontal force with shoulder contact and leg drive.
  • Drill 2 — Partner mirror: Two players alternate pushing each other’s sled for 4–6 reps, then do live 1v1 contact at half speed focusing on getting into the same posture used during the sled work.

    • 3) Zercher carry (or front-loaded carries) — anti-flexion, compact body shape, braced arms

    Why it transfers: The Zercher carry places the load in front of the torso, demanding bracing through the hips, core and upper back while keeping the elbows tucked — an excellent mimic for the “arm wrap” position in a tackle. It also develops the ability to absorb force with a protected neck and thorax alignment. If Zerchers aren’t practical, a heavy front rack carry or farmer carry with the implement held tight to the chest works too.

    Coaching cues and progressions:

  • Set-up: bar in the crook of the elbows for a Zercher, chest up, core braced, short stride. Keep the bar close to the body.
  • Cues: “Brace like you’re about to take a hit”, “elbows tight”, “walk tall while staying compact”.
  • Progression: start with sandbags or dumbbells, progress to barbell Zerchers or safety-bar front carries. Increase distance or add turns/changes of direction to simulate dynamic contact.

    • Teaching in contact drills:

  • Drill 1 — Zercher walk to tackle: athlete carries a sandbag or bar in a Zercher for 10–15m, then immediately performs a low, wrapped tackle on a shield. Emphasise keeping the elbows and shoulders tight during the wrap, transferring the braced carry posture into the contact.
  • Drill 2 — Compression and hold: Pair players; one holds a heavy bag at chest height while the other practices controlled grapples and wraps for 5 seconds, focusing on maintaining a neutral head and braced torso.

    • Integrating the three into a session — a practical template

    Here’s a simple session structure I’ve used with semi-pro and academy groups. This sits in a weekly plan where players also do skill work, conditioning and recovery sessions.

    Phase Exercise/Drill Sets / Reps / Distance Key focus
    Activation Glute bridge + band walk 2 x 10 / 10m Hip activation, warm-up
    Strength Trap-bar deadlift 3 x 3–5 Explosive hip extension, technique
    Power / Horizontal force Sled push (heavy) 6 x 4–6m Drive, low posture
    Bracing & carry Zercher or front carry 4 x 15–20m Torso stiffness, compact carry
    Contact integration Sled to pad + partner wraps 4 rounds Transfer of posture to live contact

    Key coaching points for safer tackles during all phases

    Across each exercise and drill keep these non-negotiables in mind:

  • Neutral spine and neck: never sacrifice head position. Teach chin-tuck and eyes on target.
  • Short, powerful steps into contact: tackle through your legs, not by lunging with the upper body.
  • Arm wrap and chest contact: aim to hit chest-to-chest then wrap; the lift/drive finishes the tackle.
  • Progress load and intensity: build strength first, then ask for speed. Maximal contact should come after technical mastery at submaximal intensity.

    • I often use implement decisions that fit the group — a hex/trap bar for general strength, heavier sled loads for senior forwards and lighter sprints for backs, and sandbags for teams without access to a squat rack. Brands don’t matter as much as the consistent progression and the close pairing of gym work with on-field contact drills.

    If you take one thing from this: choose exercises that mirror the demands of the tackle (hip drive, horizontal force, braced front-on contact), coach them with simple, repeatable cues, and always transfer the movement into controlled contact immediately after the resistance work. That link-up is what converts a stronger gym lift into a harder and safer tackle on the pitch.