Are there any exercises to strengthen shooting muscles?

[Shades9323]

I have never shot a compound bow. I can pull back 60lbs now. Are there any excercises that I can be doing to strengthen my shooting muscles? My goal is to be able to pull a 70lb draw by the end of summer.

[Bob H in NH]

By far, the best way is to just shoot. Turn the bow up about 1/2 turn every few days.

--Bob

[DavidPaul007]

One of my favorite hobbies is weight-lifting. I'm a rather small guy and a 60lb draw is cake for me to draw and hold, and hold...and hold. I'm not naturally strong, so I have to attribute this to the weight-lifting I've done. I've drawn 70lb bows with no problem either.

If what I state is obvious to you, sorry, but I'm not sure what you know about muscle groups.

Probably the most important muscle for drawing a bow are your lats (back muscles that "spread" out when you flex them, and make you look like you have a wide back). There are several exercises that hit these directly, and the most common is the pull up, with you palms facing away from you. If your palms are facing you you will recruit the biceps to help out in the pull up.

Believe it or not, chest exercises such as bench press, incline bench press and *gasp* pushups can also help develop your back muscles.

Another good exercise for your back is seated rows. If you look in a muscle-fitness or Flex magazine I'm sure you can find an article on back training that will have these in there. Another variety of rows that are excellent for your outer lats is the bent over row. This excercise is difficult to put to words, but let me try:

You grab a dumbell with your right hand (start light, say 25 lbs) then put your LEFT knee on a flat bench. Then bend over and use your left hand and left knee to support you body. Keeping straight and parrallel to the ground, hang your right hand with the dumbell down towards the floor. Your palm should be facing towards your body thoughout the movement. Then you contract your back lat muscle, pulling the weight straight up and squeezing at the top. You should envision a string attached to your elbow pulling it towards the ceiling.

Do a set of 12 reps or so with this, then switch and do the exact same thing for your other side.

Though these exercises are not all that are important for your back, I feel they are some of the most crucial to developing your outter lats and thus your ability to draw back a bow.

[Bigpapascout]

shoot the bow repedetively.

[ijimmy]

I would say DavidPaul has given good advise . Three simple exercises would be , pullups , benchpress , and dips . Arm curls , and shoulder raises would be a couple more good exercises .

[jmac_or]

As a shooter with chronic shoulder problems (pole vaulting in high school, not archery) I would also enphasize shoulder exercises for strength, as well as flexibility. Specifically, exercises geared towards the rotator cuff.

I might also add, depending on what style of archery you are into, 60 lbs is probably plenty, even for hunting. Think long term here. Plus, overbowing leads to poor form and inconsistant accuracy.

Anyway, talk to an exercise coach or trainer for back and shoulder exercises and shoot a lot.

JMAC

[gman1969]

ORIGINAL: jmac_or

Specifically, exercises geared towards the rotator cuff.

You nailed it there jmac. The rotator cuff is a very neglected muscle/tendon group. I've learned this the hard way. I tore my right rotator cuff over a year ago, and it's just now starting to get to the point where I can use some weights to strengthen it. The cuff is an extremely slooooooowwwww healing bodypart.

You can just look up some simple exercises on the internet to do. Even if your rotator cuff is not injured, you should be doing these exercises as a preventative measure. Most cuff injuries are due to muscle imbalance in the shoulder. The absolute worst exercise for the rotator cuff is the upright rows. This exercise is definately a cuff killer.

[Sniper151]

Shades I use a length of surgical tubing for stretching and before a shoot in cold weather. Purchase a length of around 3 feet and tie the ends together. Loop one end around the thumb on your bow hand and pull with the other like drawing your arrow. If you need more resistance, shorten the size of the loop. I used this to help train JOAD shooter on proper form and release when shooting competition recurve bows. This process will not increase strength rapidly, but it is a definate stretching aid before a cold weather shoots or a hunt in frigid weather.
Good Hunting....

[RWK]

Shades9323 see if you can find a copy of Feb/march 2000 bowhunter mag. theres a whole article on physical fittness and shoulder excersizes. Good luck Rich