kolbeinnthorfinnsson asked:
I’m trying to add some archery exercises to my routine, and other than doing some basic back exercises, I don’t exactly know what specific exercises to do to help with my hobby. I could buy a BowFit, but I just don’t want to spend the money, if I have dumbbells and free weights at home.
*Specific muscle groups
*Specific exercises
mainly the back and upper arms
I’m not an archery guy, but I would assume if you did butter fly’s that would help the inner bies and tris *** well as your shoulders, if you consintrate on your form. Light weight (enough to where you can do 5 sets of 25 or so) those muscles are “stabilizer” muscles and you would be able to hold the bow for longer with less wobble which will create better accuracy. Also, teh 1 arm dumbell row works well. if you put your left knee on a bench as well as your left hand down on the bench. Put a weight down on the ground, hold your form and with your free hand lift up toward your chest as high as you can with out jerking. Then switch sides. That will work your back concentrating on your lats! remember form over weight! lighter weight more reps for strength. This link has a few pics that will show you proper form. . GL
The muscles you need to strengthen…
Bow side, triceps, deltoid and lats
Drawing side, Trapezius minor and rhomboids. Excercising your biceps for toning won’t hurt, as long as you don’t build it up too big. Biceps help in the first phase of drawing before you anchor.
Also work out your drawing forearm. What I usually do here is to carry heavy objects, such as my bowcase, on your finger tips. Make a hook with your fingers just as if you’re holding the string and carry the case with that hook. Focus on relaxing the forearm as much as possible without dropping the case.
Specific excercises, pushups to strengthen the triceps and shoulders.
Lateral pulldowns to work out your lats
Lateral arm raises
Bent over arm raises
military press
reverse butterfly
rowing
All done with low weights and high reps. You don’t want to bulk up the muscles.
Another excercise is to just use your bow. Draw it back to anchor and hold it there for 5-6 seconds, then slowly let it down about half way, without dropping your bow arm down. Then immediately pull it back to anchor and hold again. Repeat this process until failure. That’s a sure fire way of getting strong archery muscles. Once the bow feels too light for you, you can add a bungee cord wrapped around the bow.