Every second matters in the heat of battle. One wrong move, one moment overthinking your actions, could mean a critical wound. That’s why you want to eliminate any factors in your form; remove anything that may slow you down. For those of us fond of longswords, that would be wrist and arm cramps that creep up on you all of a sudden at the worst of times.
Long before I became the paladin you see today, I trained for years to make myself strong enough to be accepted into the kings guard. I was young, inexperienced, and didn’t have a mentor to guide me yet. Because of that, I haphazardly trained my muscles, leading to several problems down the road, specifically in my arms and wrists. I’ve had a ton of close calls where my muscles cramp up mid swing, leaving me open to critical attacks.
Since then, I’ve talked to other adventurers, and master trainers, to get tips on effective exercises that can help keep you safe in a fight. I’ve have compiled a list of 8 exercises that can help you keep your sword arm from cramping during a fight. These exercises will not only improve your overall sword-wielding ability but also help you maintain your endurance and strength for longer periods.
Wrist Curls
Wrist curls are a simple but effective exercise that targets the muscles in your forearms, which play a vital role in wielding a sword. To perform this exercise, sit on a bench with your palms facing upwards and a weight in your hands. Slowly curl your wrists towards your body, then lower the weight back down. Repeat for 3 sets of 10 reps on each hand.
Grip Strengtheners
A strong grip is essential for maintaining a firm hold on your sword. To improve your grip strength, try using a hand gripper or squeeze a tennis ball. You can also try hanging from a bar or doing pull-ups to work on your grip.
Triceps Dips
The triceps muscles in the back of your upper arm are crucial for extending and straightening your arm while swinging your sword. Tricep dips are an excellent exercise for strengthening these muscles. To perform this exercise, find a stable surface like a bench or chair and place your hands on it, with your arms straight and your feet on the ground. Lower your body down until your upper arms are parallel to the ground, then push back up. Do 3 sets of 10 reps.
Bicep Curls
Strong biceps are crucial for maintaining control and power when wielding a sword. Bicep curls are a classic exercise for strengthening these muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a weight in each hand. Curl the weights towards your shoulders, then lower them back down. Do 3 sets of 10 reps on each arm.
Push-Ups
Push-ups are a full-body exercise that can help improve your overall upper body strength, including your sword arm. To perform a push-up, start in a plank position with your hands on the ground and your body straight. Lower your body down until your chest nearly touches the ground, then push back up. Do 3 sets of 10 reps.
Planks
Planks are a great exercise for strengthening your core and upper body, including your sword arm. To perform a plank, start in a push-up position with your hands on the ground and your body straight. Hold this position for 30 seconds, then rest for 30 seconds. Do 3 sets.
Shoulder Presses
Strong shoulders are essential for maintaining control and power when swinging your sword. Shoulder presses are an excellent exercise for strengthening these muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a weight in each hand at shoulder level. Press the weights overhead, then lower them back down. Do 3 sets of 10 reps on each arm.
Lateral Raises
The lateral raise is an excellent exercise for strengthening the muscles in the sides of your shoulders, which play a vital role in maintaining control and power when swinging your sword. To perform this exercise, stand with your feet shoulder-width apart and hold a weight in each hand at your sides.
Of course these exercises are in no way meant to replace the advice of a seasoned professional. If you really want to up your work out game, I’d suggest seeking out a personal trainer at your local gym.
Good luck in your adventures!
