What ways can I get stronger for archery?

April 17, 2010 by Bowhunter  
Filed under Blog

ambidextrous boy asked:

I'm 5'8'' and 150lbs and my mom just recently ordered me a recurve bow that was a 55lb. pull (28 inch draw length) and that's a little too tough for me. Are there any exercises I can do to strengthen my back muscles and shoulder blade?

Mens Gold Bracelets

Is there an archery range in New Orleans?

  • Winsor Pilates


8 Responses to “What ways can I get stronger for archery?”
  1. Beauty Cosmetics

    Omg lucky!

    Go to exercisetv.tv

    they have LOTS of back/shoulder training videos for free.

  2. Nintendo DS says:

    Camping Stove

    You can strengthen your deltoids(the muscles right on top of your shoulder) by standing with a dumbbell in each hand and raising them straight out in front of you, and to the side. To strengthen your back muscles you need to do rows- either seated at a machine or with dumbbells. Also doing a seated military press(sitting down, start the weight at about shoulder height and press it up over your head) with either dumbbells or with a bar would help you out.
    Hope this helps.

  3. Vintage Classic Cars

    ya buddy hit the gym and work on your back, shoulder and arms, do it gradually, you’ll have your bow for life so if its a bit too much for you right now rather than straining youself or pulling a muscles(s) and hurt yourself work on those areas so you will be fit and tip top shape and strong to use it all you want.

  4. Home Theater says:

    Sterling Silver Boxes

    ok, first, return the bow. That will do nothing but ruin any chance you have of being a good shooter, it might even result in serious injuries. I’ve seen way too many experienced archers ruin their shoulders from pulling that kind of poundage, and these are experienced archers. Few recovered from those shoulder injuries, most of them quit archery altogether.

    Think about it this way. Most athletes at the Olympic level, these are archers at the top of the world ranking and have years of experience, when they need to make adjustments to their form, they will drop their regular bow and pickup a little kiddie bow for a while(20 pounds max).

    If it were a compound, it’ll still be bad but a bit ok, but a recurve at that poundage will definitely not work. Get, at the most a 30 pound bow if this is your first bow. The best way to get stronger is by doing exercises called SPTs. Do these in front of a mirror, that way you can watch and make sure your form is correct. One exercise is to draw the bow back, hold for 5 seconds, then you slowly let the string move forward about half way without putting the bow down, pull it back to anchor hold another 5 seconds, and repeat until failure. Rest for the same amount of time you were holding, then do it again. This exercise is good for strength. Then another exercise for endurance is where you pull the bow back and just hold for as long as possible. While you hold the bow back, make sure you concentrate on 2 muscle groups. One is your lat on your bow arm, squeeze the lats to keep your bow shoulder down. The other is the trapezius on your draw side, squeeze these muscles to keep the draw arm at anchor. Relax your biceps and forearm as much as possible on the draw arm.

    Other exercises that doesn’t require the bow include, all exercises for your shoulders(delt) and back.

    Lateral arm raises
    Forward arm raises
    Military press
    Push ups
    Pull ups
    Bent over reverse butterfly
    Bent over rowing
    Bent over shrugs
    Reverse arm raises

    All should be done with low weights (5-10 pounds) and high reps. Choose a weight where you can maintain form at 15 reps.

  5. Indoor Marijuana Horticulture

    Since it was your mother who ordered the bow, and not you, it seems that you might have to keep the bow. Eh, maybe you can trade it for a lower-poundage bow at an archery shop…

    If there is no option but to keep (and therefor use) the 55lb bow, you can easily work on strengthening your muscles. One of the easiest methods is to do some simple lifting exercise:

    Set up a low bench of some sort, something you can lay down on. Place a weighted can on the floor/ground on one side of the bench; the can needs to have a handle you can lift it with. Lay on your left side, on the bench, and lift the can with the fingers of your right hand (do not close your hand into a fist!), using your back muscles to lift the can past your chest; your arm should remain in line with your shoulder at all times (if you were standing, your elbow would be at the same height as your shoulder), while your hand should stay in close to your chest. Instead of lifting your arm out and up, you should be lifting your elbow up and back. Start with a weight you can handle, then add weight to the can until it becomes **slightly** difficult to lift; add weight to the can when it becomes easy to lift, until you are able to easily handle a bit more than 55 pounds.

    This method can be done while standing, if you can fashion (or have access to) a cable-lift weight system such as is used in many gyms.

    To help strengthen the bow arm, do one-arm push-aways; stand about two or three feet from a wall and place your left hand against the wall, hand at shoulder height or slightly lower; lean towards the wall and then push yourself away from the wall.

    In doing any exercise intended for strengthening the “archery muscles”, make sure that you give both sides of your body a good work-out in each method. You might not need to be equally strong on both left and right sides, but it will help to keep you balanced, physically.

    I am also including a link to a set of webpages showing the ***basic**** techniques of good archery. Good luck!

  6. Bowtech

    Rubber surgical cords for exercise are the best if you can find one with correct weight. A company makes these they are called bo fit or bow fit im not sure. Check out.

  7. Sporting Goods Archery

    This is a heavy bow for a beginner but, most adult males shoot bows in the 50 to 60 lb. range. I know a 70 y.o. man who shoots a 55 lb. bow. If he can do it, so can you!

    Here’s how:

    Develop good form:

    Look for a coach or a pro shop and take lessons. The idea is to use your back muscles to pull the bow, not your arm and shoulder muscles. You must learn proper stance, proper draw and proper release. If you go to a range or pro shop, they will let you use a lighter bow for your lessons.

    Go to and read the leatherwall forum. There are some posts there from guys who train to shoot very heavy bows. Some over 90 lbs! They have links to exercise programs.

    Develop a shooting style that uses a minimal amount of hold time. There is a method called “draw through” in which you do not hold at all, you draw and release in a fluid motion. Find someone who can teach you this method.

    Develop an anchor point that results in the shortest draw length possible. This means a point where your hand touches your face. It is critical that you have an anchor point to shoot consistently. There are anchor points that result in a long draw and anchor points that result in a short draw. Do not draw and shoot without anchoring (actually called short drawing) but do develop an anchor point that results in the shortest anchored point that you can. The reason for this is that draw weight is measured at 28 inches. You will lose 5 lbs, of draw weight for every inch under 28. So, if you actually have a 26 inch draw, you are drawing 45 lbs, a very reasonable weight for you.

    Exercise, exercise, exercise!

    Warm up before and after shooting!

    One guy on leather wall described teaching himself to shoot a heavy bow by practicing every day. He started with a 1/4 draw, then increased it to a half draw and then a 3/4 draw and finally a full draw.

    Learn to draw your bow before you start working on accuracy. You are going to have to build up your muscles and form to shoot this bow. Do that first. If you try to learn accuracy while you are building up your muscles and form, you will never master any of it.

    Get inspired!

    In the middle ages, British archers shot very heavy bows, some as much as 180 lbs. They could shoot great distances and pierce armour. Archers were selected at a young age and trained their entire lives. They received special food, extra pay and were treated like sports stars are treated today.

    Have fun!

    Archery is a great sport.

  8. Garden Pond Liner

    A friend’s younger brother found this site to be helpful when they were working on their strength for archery.Good luck anyways !

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