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Throwing other forwards above his head like sacks of fresh air is a specialty for South Africa prop Tendai Mtawarira, ‘The Beast’.

Hours of meaningful gym work have made it look all too easy for the Springbok forward,
but hoisting his buddies during kick-offs and lineout time is no simple grip-and-toss exercise.

Here is a video of three gym exercises you can do to try and emulate the Springbok bruiser. There is military press, dumb-bell shoulder press and push jerk. Each exercise can be viewed in isolation and in slow motion.

As for Mtawarira, his season is finally over. He can rest up those shoulders in preparation for the next season, Super Rugby, the Rugby Championship and the World Cup. It will probably be nice to mentally recover from losses to Ireland and Wales on South Africa’s end of year tour.

It has been a mixed bag for a weary South Africa in November, doing just enough to defeat England at Twickenham and dispatching Italy without getting out fo second gear, but the losses to the two celtic sides will sting. Not that they need to tear up their plans and start again.

Anyway, one thing that isn’t in doubt is Mtawarira’s lifting ability. Good luck trying to emulate the big man!