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Hey guys, I haven't practiced much at all with the bow and target. Nursing an injury from the winter/spring and wifey about to give birth... Would like to know of any of you exercise the arms, shoulders,back etc, to strengthen and prepare for the season?
Thanks
Buy one of those rubber stretch bands, if your recovering from an injury you can start with low resistance and increase as you come up to speed, do both arms, put opposite hand on the post (I use on in mu basement) and draw as you would a bow.
Shoot at a close distance and decrease your draw weight by 8-10lbs so if you shoot 70lbs limbs shoot them at 61lbs for a week or two then increase by 5lbs until your at peak weight then start to lengthen out your shots
I shoot everyday minimum 50 arrows at a draw weight of 80lbs so even on the coldest days 80lbs is absolutely nothing to pull back and hold for as long as I want
Dan
thanks guys.. will try those recommendations...
X2! I've been in physiotherapy this summer and have been using the rubber stretch band. It's really helped. I also row my little 10' jon boat which helps build up arms and shoulders.Quote:
Originally Posted by DGM999
There's several different exercises with the band. Step on it with one foot then lift your arm up and to the side (10 or more times) the forward and up, then repeat with the other foot. Another is to put the band over a bed knob or something about chest high and then do what my therapist calls "Y's &T's" - pull out with both arms 1st horizontally (the "T's") then pull upwards and outwards (the "Y's").
Another is to double up the band and holding your elbows close in to your side and at waist height pull outward. Repeat at chest height and forehead height. Do as many reps of all the above as you can without hurting yourself.
All of the above are excellent. After I blew out a shoulder some years ago,I used progressive push-ups to make sure the strength was "balanced" right to left. Progressive push-ups will give a full-body workout and are done in front of a stair case. Stand with your feet on the floor close to the bottom riser. Place both hands in the standard push-up position on about the third or fourth step (depending on your height). Do as many push-ups as comfortably possible without a lot of strain. Start with 3 "reps" of ten,twice a day, until they become easy. Take as many days as you need. Next,drop to the next step down and repeat the process until you eventually make it to the floor. It may take a couple of weeks or a couple of months,but,under no circumstances should you exercise to the point of re-injury,although,a healthy sweat doesn't hurt. Once you get to this point,you'll find that pulling back and holding a bow shot is much easier.
X2 on the rubber bands moving on to the progessive push-ups. I blew out my bow arm shoulder 4 years ago and the bands were great to stabilize things, and the pushups were great to really build up strength.
bands and pushups
Reduce your bow's draw weight and shoot in your basement.....as often as you can.....nothing beats the actually draw and hold exercise...
Don't know if someone already said this, but Rowing whether it be on a machine or a real boat would be good. If you need something more simpler, a dumbbell lateral raise would be good as well.Quote:
Originally Posted by Splaker
I'm guessing your shooting a compound, so get a recurve! I'm serious though I built quite a lot of muscle in my back from shooting its a lot different from a compound there's no let off its like the original Bowflex☺. You also get to learn to shoot better, but if you decide you don't want to go that route I +1 the resistance bands
Stretching and holding more important than strength.
remember it's only 60 to 70lbs you need to hold back until the cam rolls over.
i gradually increase the amount of arrows I shoot daily with out trying to burn out my elbow.0
Do some rotator cuf exersices and some rear delt exersices. This will work best. Like the other posts said, actually shooting is the best way to strengthen those muscles
Another really good shoulder excersise is standing with a dumbbell at your side. Raise the weight until it's shoulder level, hold and then turn your wrist as if pouring a jug of water. Straighten your wrist and lower your arm back to your side....repeat for 10 reps.
Adjust the amount of weight as needed. This helps you hold the weight of the bow when at full draw. It's also a great excersise for handgun shooting.