Today’s rapier fencing strength exercise is the Isometric Hold Lunge aka a Static Lunge. This is a good way to strengthen your weak areas (hips, quads, lats, shoulders, wrist etc.).

The goal is to isometrically hold your position in three key areas of the lunge — the on-guard position, offensive position, and lunge position (though you could do this with passing lunges too).

Feel free to do this with a foil or no sword to start. Just holding your arm up will build some muscular endurance.

Here’s How to Do It:

Pick a length of time you want to hold for. I tried aiming for :30s per position but was counting in my head so I’m off.

If you know you’re on the weaker side, aim for :10-:15s per position.

Hold your on-guard position for desired length of time.

This is a great opportunity to build strength in the rear leg from your defensive posture.

Then hip hinge forward into your offensive posture for your set time. The go into your leaning-lunge, step-lunge, or passing lunge for your set duration.

After that, go in reverse! Recover!

Be sure to switch sides.

If you’re a righty, then do this lefty! Repeat this same process.

Personal Notes: My legs felt good with this. My left hip worked hard and my shoulders & lats were working extra hard because of yesterday’s workout. You can see my arm shaking almost from the get-go.