Building Your Physical Foundation: forearms

Video overload today.

Forearms do a lot of work during hours and hours of swordplay. The most common complaint after fatigue (solution: do your cardio!), is sore and tired forearms. Not much time left, but get started on building that strength.

Check out all the muscles in your forearms! So cool!

You will undoubtedly be shown forearm stretches in class. Do them daily!

Forearm strengthening should be done before the beginning of your workshop (or your rehearsals), and then continue a reduced version during the workshop (or rehearsals) as part of your warm-up and maintenance routine. Start with a small amount of weight and work your way up.

If you’re a hockey player, rock-climber or do any sport that uses a lot of forearm, you may already have a few exercises in your back pocket. Here’s the classic newspaper trick. This same style of exercise can be done with any number of specialized hand-exercising equipment available out there.

Now, a whole warm-up sequence from Guy Windsor:
http://www.swordschool.com/wiki/index.php/Wrist_and_Forearm_Exercises

 

An explanation of the equipment Guy is using at 2:03.

 

Requires no special equipment beyond a chair:

Here follows a series of videos explaining single exercises. See a professional to decide which of these you should do with what amount weight and how many repetitions and sets.

One simple, effective exercise with a dumbbell.

More workouts with dumbbells.
-Anatomy drawings at 0:37!
-At 1:58, be mindful of how far you flex that wrist! Overdo it, and you may cause damage. If in doubt, wait to do the exercise until you can get professional assistance.

 

Before beginning any new exercise/conditioning program, you should consult your physician, physical therapist, athletic trainer or strength and conditioning coach.

The exercise area must be safe and free of hazards.

Do not attempt any motion that causes you pain, and never force your body into positions.

Use of any information provided in this website is solely at your own risk.

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