Lineout Lifting: Simple Steps to Lift Higher and Stronger

If you’ve ever watched a rugby match, you know a clean lineout can change the game. A good lift means your jumper gets the ball cleanly, and the opposition stays on the back foot. But most players think lifting is just about raw strength – it’s not. It’s a mix of timing, body position, and safe practice. Below you’ll find a straight‑forward plan that anyone can start today.

Why Lineout Lifting Matters

When the jumper goes up, the lifters act like a solid platform. If they’re off‑balance or weak, the jumper can get knocked off, the ball can be lost, and a turnover follows. Strong, coordinated lifts also let you use higher throw heights, which opens up more attacking options. In short, better lifts mean more possession and better field position.

Basic Warm‑Up and Mobility

Start every session with a 10‑minute warm‑up that gets the hips, shoulders, and core ready. A few dynamic moves work well:

• Leg swings (front‑to‑back and side‑to‑side) – 10 each side.
• Arm circles – small to big, 20 seconds each direction.
• Hip openers – 30‑second world’s greatest stretch.
• Plank holds – 30 seconds, focus on a tight core.

These moves raise body temperature and improve the range of motion you need for a stable lift.

Core Drills for Lifting Power

Core strength is the secret sauce. Try these three moves twice a week:

1. Dead‑bugs: Lie on your back, arms up, knees bent 90°. Extend opposite arm and leg, keep the lower back glued to the floor. 3 sets of 12 each side.
2. Farmer’s walks: Grab a pair of dumbbells or kettlebells, walk 20 metres with a tall, upright posture. This builds grip and trunk stability. 4 rounds.
3. Russian twists: Sit with feet off the ground, rotate a medicine ball side to side. 3 sets of 20 twists.

Strong core muscles keep your back safe when you squat low to lift.

Technique: How to Lift Safely

1. Foot placement: Both lifters plant feet shoulder‑width apart, knees slightly bent. Your weight should be over the balls of your feet.

2. Grip the jumper: Slip one arm under the jumper’s waist and the other around the back. Lock elbows, keep shoulders over the jumper’s hips.

3. Signal: Use a quick shout or tap to let the jumper know you’re ready. Consistent signals avoid confusion.

4. Explode up: Push through your heels, straighten legs, and extend hips in one smooth motion. Think of standing up from a chair quickly.

5. Stabilize: Once the jumper is up, keep your arms tight and hips square. This prevents wobble and protects the jumper’s balance.

Progression: From Light to Heavy

Begin with body‑weight lifts – just practice the motion with a teammate acting as the jumper. Add light sandbags or weighted vests as you get comfortable. Increase load by 5 % each week, never sacrificing form. If you feel any pain in the lower back or shoulders, drop the weight and re‑focus on technique.

Common Mistakes to Avoid

Rounded back: This puts spinal pressure on. Keep chest up and core tight.

Uneven foot stance: Leads to a wobble that can tip the jumper.

Waiting too long to signal: The jumper may jump early, causing a missed catch.

Fix these errors early and you’ll see a big jump in success rate.

Putting It All Together

Spend 20 minutes on the core routine, 15 minutes on lift drills, and finish with a light practice lift on the field. Do this three times a week and you’ll notice stronger, smoother lifts within a month. Remember, the goal isn’t just to lift heavy – it’s to lift safely, consistently, and in sync with your jumper. Keep the communication clear, stay disciplined with the warm‑up, and watch your lineout game improve dramatically.