WATCH THIS video and learn these three gym exercises that work on your core strength and abdominal endurance, so you can be just as stubborn at the breakdown as the immovable Duane Vermeulen.

The Springbok is one of the hardest men to shift in world rugby – as the All Blacks, Wallabies and Pumas recently discovered in the Rugby Championship. Now he is bound for Europe as South Africa take on Ireland, England, Italy and Wales in the November Tests.

Undoubtedly one of the things that opposition coaches will be hot on is how much of a nuisance Vermeulen is at the ruck, clamping onto opponents and trying to rip the ball and tie in rival attackers at the breakdown. One of the reasons he is so good at this is his incredible core strength.

Try and emulate the best breakdown bosses in the business by perfecting these three exercises – weighted side bends, half moons and braced band holds. You’ll need a weight plate, an olympic lifting bar and some resistance therabands or bungee cords.

Good luck!

For more details – and a challenge that you can do with your friends – see the November 2014 issue of Rugby World. Find out how you can download the digital edition here.