I made this article since enjoying and developing yourself with HEMA involves more than reading treatises or swinging swords during practice. One of the ways to get more out of HEMA is to get your body into shape. It is simple math that the more you can do during practice than the more chance you have of getting better at fencing. In this article, I won’t go into widely available gym basics but instead, I will go into a few suggestions that are a bit unusual with the primary goal to be to increase grip and arm strength especially if you can do it while being a bit lazy.
I’ve included some suggestions from a facebook post I made that I thought were great and will start off with a video on how to practice effectively before getting started with solo fencing drills.
Solo HEMA Drills and Exercises:
Clear and easy to follow instructions. They do a great job on the following channel with fantastic production quality.
If this doesn’t get your newbie muscles burning quickly you’re either in great shape or doing it wrong!
This drill gives you something extra to do by forcing you to change directions while swinging your sword. Footwork is my greatest weakness I think so try this or variations of this out.
Sean Franklin does a good job of explaining cutting drills.
Matt Easton has quite a few different solo drills on his site. I like this one and the ones he made when his right hand was injured.
This flow exercise has some direction changes and good practice for attacks from the Italian Longsword perspective.
Matt Galas is so smooth in his transitions it is a beautiful thing to watch even if you know nothing about historical fencing or HEMA.
This is really good for singlestick and highland broadsword.
Sidesword exercises in the Bolognese/Dardi tradition can also translate well with the early period rapier.
Novel Gear Exercises:
Continuing with Ilkka I really enjoy exercising with my medicine ball. I will hold it with one hand facing up with just the fingertips while watching tv and moving my arm around which I think helps with finger and thus grip strength.
Medicine Balls can build up your explosive “punch-like” force you need for martial arts. There are many types and weights to choose from. The link above goes to my medicine ball which is a middling size and weight and great value for the price.
NSD Power AutoStart Spinner is the “Featured image” for this post because it is super cool. There are more expensive versions and cheaper ones than the one I linked to but this is the best bang for your buck. This is an exercising tool utilized heavily by golfers who want to build dense and dextrous forearm muscles just like we do. It is fun and easy to use. It is also used by people to help with carpal tunnel and tendonitis. There are many different brands and versions. Below is a “Powerball” model review from a hockey player but the basic concepts apply.
Kettlebells are can be very useful. Be careful getting started and don’t buy a cheap one unless you’re ready for a heavy metal ball to go flying in a random direction should a handle break. Get one that is all one piece without any welding or anything that might hide any welding marks. If you can get started with an instructor at least one time before you do anything crazy or weird with this as you can injure yourself if your form stinks. I don’t have one myself but messed around with one back in high school.
The Gripmaster Hand Exerciser is useful for building an individual finger, hand, and wrist strength and is another thing you can do maybe at work or while reading. There are many different variations and brands to choose from. Most have a set level of resistance but a few have a resistance that is variable which is useful if you are using this to recover from a hand injury and building back up your strength. The video below is for guitar and bass players that I used many years ago when I played both. He has some suggestions on different exercises.
Agility Ladders are really useful for building up your lower legs and helping you become more cognizant of your footwork. Some allow you to move the bars to different lengths and hook up extra ladders or miscellaneous items to make a little obstacle course. This can help when you are trying to do solo drills and need to force yourself to think outside of the linear box common to kendo and modern olympic fencing. Taking advantage of traversing and sidesteps are an important part of your martial art toolset.
Resistance bars are great for recovery and are designed to help with tennis elbow which can plague a swordsman as well. The brand I linked to rates the resistance by color so be careful picking one that is appropriate for you. They also are very good at improving grip strength. There are a lot of different exercises out there that use these flexbars for different issues so be sure to look up different exercises or invent your own just don’t break your wrist.
Battle Ropes are a lot of fun and help out with building both your arms but also your core and is a very inexpensive way to get a full body workout. It will wear you out as muscles you rarely use flare up and make sure you’re paying attention. Start with a few basics and build your way up. I recommend starting at 1.5 inch and 40 feet if you’re not in fantastic shape which is what I have.
Balance Pads are very good for improving your balance and building your lower leg strength and tone. They will help your footwork and if you’re anything like me you probably need the help.
Gravity Fitness Stretch Strap is good for helping increase your flexibility and range of motion. If you’re going to be practicing lunges a lot this might be useful for you.
Resistance bands are great for practicing lunges and footwork as well as increasing leg and hip strength while you’re sitting at your desk if you have them on your feet. I use them at work every day on my feet and I move my ankle around so I can build up my foot strength as well as my it band and glutes. You can also use them with your arms. I will grab one end with a solid grip and with a grip like I’m in quarte with a rapier or holding a sabre in terce and stretch the band out. If you move your stretching hand out and twist it while you push out you can go to prime and back which exercises your forearms quickly along with your grip.
Forearm Exerciser is great for building strength while binge-watching your favorite show.
Captains of Crush Grippers are expensive for grippers but are well made and will push your hand strength probably more than anything else if you use two or three models. I have a Trainer which is easy to close for high reps, a #1, and a #1.5 which takes some work to close. Give yourself breaks with this as you can push yourself too far very easily and stop immediately for at least three or four days the moment you feel any pain.
Broccoli bands or the Iron Mind bands or something similar are great for working your finger extensors and to prevent hand injuries.
I like to use my buckler and rotate it back and forth and it is something you can do while watching a movie on your couch without worrying about breaking anything like this gentleman does in the below video with the stick.
Suggestions from Facebook:
Shanee Nishry’s website showcases her exercise regime of about 30 minutes a day of Meÿer Square / Cutting Diagram Longsword drills. Check it out.
Susan Kirk mentioned that Indian Clubs can really help with both strengthening arms and shoulders as well as helping flexibility of wrists, elbows, and shoulders. It is great for both balancing out muscles on the left and right sides as well as improving coordination.
Incline Steel Club is on sale and it is nice for doing exercises when inside though I find I use my kettlebells far more.
And it isn’t HEMA but this set of exercises based on Bruce Lee’s Ab workout are good for building your core which is very important when hitting with control and intention.
This Sword Carolina video below is actually what got me started on the idea for making this blog post. I hope you enjoyed it and maybe got some ideas on keeping in shape from it.
My other essays: