Strength

Sword Saint Conditioning

Grip, core and single-side strength — the unglamorous work behind every duel scene. Everything here is done one side at a time or hanging from something.

6 exercises · 21 sets · ~18 min

Abs Biceps Calves Forearms Glutes Hamstrings Lats Lower back Obliques Quads Shoulders Upper back

grip core athletic dumbbells intermediate

by Fitoria

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The routine

1.Dead Hang4 sets 1 min
Passive hang from a bar — grip, shoulder health, and a pull-up prerequisite.
1. Take an overhand grip on a bar, slightly wider than your shoulders.
2. Let your body hang with your arms straight and your shoulders relaxed.
3. Keep your ribs down and your legs still — no swinging.
4. Hold for time, then step down rather than dropping.
2.Suitcase Carry4 sets 1 min
Single-side loaded carry — anti-lean core strength and grip.
1. Pick up one heavy dumbbell or kettlebell in one hand.
2. Stand tall — shoulders level, no leaning away from the weight.
3. Walk with short, controlled steps for the prescribed distance or time.
4. Swap hands and repeat. The side without the weight is doing the work.
Per side.
3.Bulgarian split squat3 × 10
Per leg.
4.Dumbbell row4 × 10
Per arm.
5.Plank3 sets 1 min

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