Here's an old classic from my archives! I originally put this together for myself and some friends as we suffered from "swordsman's shoulder" and awful forearm strain. It certainly helped me a lot. It got around a bit, and I got back some great feedback from all kinds of swordsfolk and martial artists.
"This is a series of exercises developed specifically with the swordsman in mind; it aims to train all parts of the arm and body to work together in a coordinated fashion to increase range of motion, flexibility, strength and endurance. The exercises are called “Hammer Exercises” because they utilize a common 1-3 pound rubber mallet (although other objects can be used) for resistance, but they are effective if performed empty-handed, too."
(Hammer Exercises, P.2)
The exercise sets described in this extensively illustrated book were compiled by me from various athletic and martial traditions to create a gentle but effective way to train and develop a swordsman's arm. The three sections are easy to learn and fun to practice, and work the arm, shoulder in particular, through a full range of motion in an impact free way. My experience with regular practice of these actions was a stronger freer sword arm and bar less pain and strain in my forearm, even with heavy swords.
The book includes a basic discussion of the anatomical thinking behind the exercises.
The full set of Hammer Exercises is divided into three sections:
1) THREE PLAINS OF MOTION
Three exercises to develop the basic strength & coordination through three basic axes of motion.
2) CUTTING IN TEN DIRECTIONS
Based on the cuts that one commonly would make with a sword–this section most directly relates to swordsmanship.
3) CONTINUOUS MOULINET A simple exercise to further develop coordination between left & right.
The only equipment you need to do these is a rubber mallet, but even that is optional, but it's a convenient and inexpensive tool that is easy to find. You can do these exercises just as effectively with an Indian club, a stick, or just bare handed.
At some point, there will be an updated version of this book available for sale, but until that time, I'm offering this for free download. Please enjoy it, and share it, but do respect the copyright.
Your feedback is greatly appreciated. email me with your experiences, questions and comments:
Jeff@cavalierattitude.com
Disclaimer:
This material is presented for informational purposes only. I make no claims as to it’s safety or efficacy, and I take no responsibility or liability for any injury resulting from the material contained herein. Never attempt any exercise regimen without first consulting a doctor.
(NOTE: TO DOWNLOAD, CLICK ON THE "DOWNLOAD" LINK
BELOW THE EMBEDDED READER (IT'S RIGHT NEXT TO THE "SCRIBD." LOGO.
DON'T CLICK ON THE HTTP LINK DIRECTLY BELOW THIS NOTE).
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