Valkyrie Fitness Bit #3: Middle Split Hold

Middle Split Hold Basic Position

The Middle Split Hold is the most difficult of our lift series, and helps to build strength in the shoulders through their rear arc of motion. It engages the upper back very strongly, especially the latissimus dorsi, and pushes the shoulder blades into a fully retracted position, just as they should be at the conclusion of a fencing lunge.

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Valkyrie Fitness Bit #2: Split L

Basic Split L

The Split L is a great way to build strength in the shoulders through their forward arc of motion, and to develop lifting power through the shoulder blades and upper back. It’s part of a series of gymnastic lifts that help strengthen the shoulder through its entire range of motion, and are very important for single-handed sword fighters who want to avoid overuse injuries in their weapon arm.

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Valkyrie Fitness Bit #1: L-Sit

Floor L-Sit

The L-Sit is a great exercise for building strength in the shoulders, and developing shoulder stability by engaging both the pectorals and the shoulder blades in supporting your position. It’s part of a series of gymnastic lifts that help strengthen the shoulder through its entire range of motion, and are very important for single-handed sword fighters who want to avoid overuse injuries in their weapon arm.

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