Proper Archery Form: 19 Mistakes Causing Pain

Are you ready to take your archery skills to the next level? As a physical therapist, I’ve seen my fair share of archery injuries caused by poor form.

As an avid bowhunter, I have also witnessed the negative impact that poor shooting form has on accuracy. While archery is a low-impact sport, it still requires proper technique to prevent overuse injuries and strain on the body.

Unfortunately, many archers make common mistakes in their form without even realizing it. From bunching up to gripping the bow too tightly, these mistakes can put unnecessary stress on your body and decrease your overall performance.

Addressing these mistakes early on can prevent injury and lead to better accuracy and enjoyment of the sport.

So, let’s dive into the 19 common mistakes in archery form and learn how to correct them for a healthier and more successful archery experience.

1. Low draw arm

A low draw arm occurs when the draw weight is too heavy, and the archer tries to manhandle their bow to achieve full draw. Once the bowstring is pulled back, the archer must then elevate and rotate their arm to reach the anchor point. This motion of the shoulder joint, while under tension from the bow, causes irritation and stress to the biceps and rotator cuff tendons. 

If you notice yourself drawing the bow with your elbow tucked by your side, you may want to reduce the draw weight and try to keep the draw elbow near eye level when drawing the bow. This will allow your draw hand to be very close to the anchor point as soon as full draw is reached. By doing so, you will create a much more efficient draw with less risk of injury. 

2. Elevated bow shoulder

An elevated bow shoulder is caused by weakness and poor stability of the shoulder blade muscles. Scapular winging or tilting may also be present with an elevated bow shoulder. When this occurs, the entire shoulder complex is at a disadvantage, and it can increase the stress on the rotator cuff tendons, bursa sac, and biceps musculature. 

The shoulder blade is the foundation of the shoulder complex, and it is vital for archers and bowhunters to strengthen the scapular muscles to create a solid foundation for the shoulder blade. If weakness is present, this can allow for abnormal alignment of the upper arm bone and shoulder blade. It is this abnormal alignment that increases the stress and causes irritation to the bow shoulder. 

To prevent this, decrease the draw weight or use a shot trainer to practice setting the bow shoulder blade down and into the back pocket while at full draw. This can help strengthen the scapular muscles and provide a more stable foundation, preventing the bow shoulder from elevating.

3. Forward bow shoulder

A forward bow shoulder is often caused by a muscle imbalance or an inadequate draw length. Tight pectoral muscles and weak muscles on the back of the shoulder can cause the bow shoulder to assume a forward position at full draw. 

Moreover, an insufficient draw length can lead to a forward bow shoulder. This can happen if the bow is too small or inadequately fitted to the archer, forcing them to bunch up in order to get their eye to the peep. Repeated shooting in this position can result in increased irritation to the shoulder musculature, and hence increase risk of injury.  

To measure your draw length, measure your wingspan (from the tips of the middle fingers) in inches and divide the result by 2.5. If you need assistance in measuring your draw length or adjusting your bow settings, consider visiting your local bow shop. Even minor adjustments in your set-up can result in significant improvements in your shooting form and technique. 

4. Excessive curvature of the spine (thoracic kyphosis)

Excessive spinal curvature can affect the body’s foundation and mechanics while drawing a bow. Too much thoracic kyphosis can cause additional stress on the neck, shoulder girdle, and lower back, which can decrease musculoskeletal efficiency and raise the risk of pain. It is recommended to include thoracic extension and rotation exercises into your workout routine.

In today’s world of computers and cell phones, this position is common. Take a moment to observe people using their cell phones in public, and notice the position of their head and neck. Stay mindful of this positioning throughout the day to help minimize the risk of it carrying over and negatively affecting your archery performance. 

5. Tight grip

Using the death grip on the bow can create additional tension throughout the hand, forearm, and upper arm, causing fatigue and weakness in the forearm muscles. As fatigue sets in, archers may compensate with proximal shoulder muscles, eventually developing one of the flaws mentioned above. Therefore, it is important to avoid the death grip on the bow and instead grasp the handle in the V of the hand between the thumb and index finger. 

To help relax the grip, try wiggling the fingers of the bow hand prior to each shot. 

6. Excessive lumbar extension

Abdominal strength, stability, and body awareness are essential for maintaining an optimal position of the spine and pelvis while shooting a bow and arrow. Keeping a neutral spine throughout the entire shot is crucial to reduce the risk of injury, increase muscle efficiency, and improve accuracy. Excessive lumbar extension is often caused by poor body awareness rather than strength deficits. Most archers have enough core strength to minimize excessive lumbar extension and can correct this by identifying abnormal positioning and working towards achieving a neutral spine while shooting a bow. 

Excessive lumbar extension can also cause the pelvis to rotate anteriorly, which can result from tight hip flexors and low back musculature or weak abdominal and gluteal muscles. Optimizing the position of the pelvis and lumbar spine can decrease hip and low back pain when shooting a bow and arrow. 

To find your neutral spine position, stand upright and perform an anterior and posterior pelvic tilt to the end range of motion. The neutral or optimal position is halfway between the extreme anterior and posterior pelvic positions. Once you identify this neutral position, practice maintaining it while shooting a bow. Additionally, strengthening the abdominal muscles in this position can be very beneficial for reducing hip and low back pain. 

7. Forward head

Assuming a forward head position is not ideal because it can lead to several issues. Firstly, an inadequate draw length is usually the reason why archers assume a forward head position as the reach to get their eye to the peep. This position can cause neck pain and headaches as the upper cervical spine is in hyperextension, which may irritate the small muscles and nerves at the base of the skull. These suboccipital muscles can become tight and cause what some people refer to as tension or cervicogenic headaches. 

Additionally, a forward head position can also negatively affect the archer’s accuracy, as it can alter the bow’s point of aim. Therefore, maintaining a neutral head position while shooting a bow is essential for proper alignment of the body, improving accuracy, reducing the risk of pain, and ensuring a consistent shot. 

8. Lateral trunk flexion

Lateral trunk flexion occurs when the archer leans away from the bow arm or away from the target. Based on my experience with archery, this is usually caused by one of two reasons: 1) the draw length is too long, or 2) the actual weight of the bow is too heavy for the archer. If you notice that you are shooting from a laterally flexed position, then check to ensure that your bow setup fits your needs. 

Lateral trunk flexion primarily occurs through 12 thoracic vertebrae. The thoracic spine must rotate and bend to achieve lateral trunk flexion. This position creates abnormal alignment throughout the rest of the spine and surrounding musculature, which, in turn, limits the efficiency of our joints and muscles. 

Drawing a bow with lateral trunk flexion position can exponentially increase stress throughout the spine. Herniated discs, muscle strains, sprains, and fractures are common conditions or injuries that can affect the spine and may be exacerbated by this position of the spine. It is important to maintain a neutral spine while performing repetitive shots to limit the risk of injury. 

9. Narrow base of support

An archer must always establish and maintain a solid base of support when shooting a bow. It is very difficult to maintain accuracy on a target if our feet do not keep us steady and connected to the support surface. If an archer feels off-balance, it can increase tension throughout the body and impair the archer’s focus and confidence with shot placement. 

A narrow base of support requires good balance to maintain the center of gravity in a steady position over the feet. On the other hand, a wider base of support will help connect the archer with the support surface and provide a stable frame to shoot a bow with much-improved accuracy and confidence. An archer’s feet should be in a comfortable position, most commonly a hip-width stance, to maximize accuracy and performance.

It is important to practice shooting in various positions, such as a narrow stance, half kneeling, or crouched, as you will likely encounter these positions on a hunt. Getting comfortable with being uncomfortable when shooting your bow will maximize your confidence next hunting season. 

10. Posterior pelvic tilt

Inadequate mobility, hamstring tightness or hyperactivity, and low back muscle weakness can cause an individual to assume a posterior pelvic tilt, which is evident by flattening of the lower back (lumbar spine). This position of the pelvis can increase stress through the lumbar spine and cause symptoms of sciatica or muscle strains. 

Archers whose draw length is too short may assume a posterior pelvic tilt, as they may have to bunch up to get their eye to the peep. If you experience sciatica or low back pain during or after shooting a bow, it may be a good idea to film yourself to check the position of your pelvis and lumbar spine when shooting your bow. 

It is vital for archers to stay active and strengthen their core, hips, and lower leg muscles to help create a solid foundation through the hips. Numerous exercises can help improve postural awareness, reduce back pain, and alleviate sciatica. 

11. Excessive bend in the bow elbow

Excessive bending in the elbow while at full draw can cause forearm and shoulder pain. This position drastically increases the stress throughout the muscles of the bow arm and increases the demands of the forearm and upper arm musculature. It is ideal to have a slight bend in the bow elbow while at full draw. This will allow the bony alignment and muscles of the arm to work together and minimize the abnormal stress through the arm that can be caused by excessive bending in the bow elbow. 

The wrist extensors are located along the lateral forearm and attach just above the elbow on the outside of the upper arm bone (humerus). Lateral epicondylitis is caused by repetitive stress along the lateral forearm, resulting in micro-tears and pain along the lateral elbow where the tendons of forearm muscles attach to the humerus. The three periods of increased stress along the lateral forearm occur when drawing a bow, holding at full draw (if the elbow bends excessively), and with the vibration of the bow after releasing the arrow. 

12. Knee hyperextension

While it may not seem like the knees can affect a bow shot, let’s break it down and take a closer look. The upper body and hips are anchored to the ground through the knees and feet. Any abnormal positioning of the feet and knees can cause a ripple effect throughout the rest of the body. Knee hyperextension often leads to an anteriorly rotated pelvis, which, in turn, causes hyperlordosis of the lumbar spine. This abnormal positioning increases the force and stress on ligaments, cartilage, and tendons throughout the lower extremities and lumbar spine, putting the musculoskeletal system at a disadvantage. 

I recommend archers to find an athletic stance or assume a “ready position” to help minimize knee hyperextension. An archer with a more athletic stance, below the level of the hips, will be able to adapt to uneven terrain or alter their shot with increased accuracy. Remember, archers are athletes, so it’s important to fix your technique and find that athletic stance that works for you. 

13. Tilted bow 

A tilted bow can lead to the arrow hitting left or right of the intended target, which can have a significant impact on the success of a bow shot. This may be the difference between a 75 yard or a 1,000 yard blood trail. To avoid this, many sites have a place for a bow level to help provide feedback to the archer and ensure that the bow is level before releasing the arrow. If you consistently miss right or left, even with a bubble level, then it may be necessary to level the site, which can be done at your local bow shop.

In addition to affecting accuracy, tilting the bow can also cause musculoskeletal issues such as abnormal stress on the wrist and awkward positioning of the head and neck, leading to pain and discomfort. Conducting a video analysis of your shot can help you identify any shooting flaws and prevent these issues from occurring. It’s important to prioritize proper form and technique to ensure a successful and comfortable shooting experience. 

14. Poor breathing patterns

Proper breathing patterns can greatly impact an archer’s accuracy and overall shooting experience. Neglecting this aspect can lead to reduced accuracy and tension in the chest and upper body. On the other hand, incorporating correct breathing techniques can help maintain a steady aim, manage stress levels, and keep you in rhythm throughout the shot process. 

Diaphragmatic breathing is a technique that maximizes oxygen uptake, enhances muscle efficiency, reduces heart rate, and improves focus. To practice this method, place one hand on your stomach and the other hand on your chest. As you inhale and exhale, you should feel the hand on your stomach raise and lower with each breath, while the hand on your chest remains still. Inhale through your nose for four seconds, feel the hand on your abdomen raise, hold your breath for two seconds, and then exhale slowly through your mouth for six seconds. 

By incorporating diaphragmatic breathing into your shot process, you can improve your performance and stay calm and focused in high-pressure situations, such as when a trophy buck steps out and begins walking in your direction. So don’t overlook the importance of proper breathing techniques in archery – it can make a significant difference in your accuracy and overall success. 

15. Closed stance

A proper shooting stance is essential for archers who want to achieve accuracy and consistency when shooting a bow. Typically, this involves placing the feet shoulder-width apart and parallel to the shooting line. It is not uncommon for archers to have an open or closed stance when shooting a bow, as this is a personal preference. However, a bow hunter may not have an option on which stance to take while hunting. Therefore, it may be a good idea to practice shots with various stances to strengthen muscles, improve balance, and reduce risk of injury when archers are forced to shoot from an abnormal stance. 

In a closed stance for a right-handed release, an archer’s left foot is placed forward in comparison to the right foot. This may require the archer to rotate more through the upper body to locate the target, which can increase the risk of an oblique muscle strain. An archer who experiences flank or mid-back pain may benefit from adjusting their stance and foot position to limit the amount of rotation in their upper body. 

16. Uneven weight distribution through the feet

Maintaining an even weight distribution through the feet is essential for archers to achieve accuracy and consistency when shooting a bow. Any imbalance in weight can lead to instability and affect the archer’s balance, causing the arrow to fly off course and reducing accuracy. 

Leaning too much on one foot increases the weight-bearing through that extremity, potentially leading to joint pain from the excessive weight. Moreover, it can cause the archer to lose their foundation, preventing them from holding a steady aim.

Additionally, archers should ensure that their weight is evenly distributed between the balls and heels of their feet. Increased weight on the toes can exacerbate symptoms of achilles tendinopathy or plantar fasciitis. By maintaining an even weight distribution through the feet, archers can achieve a stable platform to shoot from, improving their accuracy and consistency on the target. 

17. Lateral shift in spine 

Similar to a lateral trunk lean, a lateral shift causes excessive pressure and stress to the thoracic spine. A right lateral shift causes the thoracic spine to rotate left. The asymmetrical alignment of the spine and surrounding structures limits the efficiency of our trunk and upper body and increases the risk of injury. Back pain, shoulder pain, sciatica, facet arthropathy, or muscle spasms are a few conditions that can be secondary to a lateral shift in the spine.  

A lateral shift is commonly seen when the draw length of the bow is too long, forcing the archer to laterally shift their spine to get their eye to the peep. You can identify this faulty shooting form with a video analysis of yourself shooting a bow. The spine should remain in a fairly neutral position to maximize the efficiency of the upper body when shooting a bow. Again, think of the optimal “T” position while at full draw – this can help normalize alignment and technique.

18. Inconsistent anchor points

Achieving consistency in shooting form and technique is essential for archers to achieve success and reduce the risk of injury. One key element of consistency is identifying and using consistent anchor points. Anchor points will vary from person-to-person, but three common anchor points include the hand-to-face, nose-to-string, and string-to-mouth.

These anchor points should be repeatable and comfortable to the archer. 

Inconsistencies in anchor points can impede muscle memory and mental focus, which can negatively affect accuracy. Therefore, archers should strive to maintain consistent anchor points with each shot to maximize performance. 

As you repeat proper form over and over, it will become second nature and you will be able to perform it without even thinking. You will hit all anchor points with low shoulders, a strong back, engaged core, and maximal confidence.

19. Poor release and follow-through

Do not overlook the release and follow-through. The most critical component of a successful archery shot is the release and follow-through. Like any other sport, a proper release and follow-through are essential for maximizing accuracy. There are numerous release aids to choose from, and it is important to use one with which you are most comfortable with. 

A proper release is achieved first by staying calm and maintaining a light grip on the bow while hovering the pin on the target and slowly applying pressure to the release. A good release can be achieved by initiating the release with the big muscles of the shoulder blade and back. As you create this back tension, slowly apply pressure to the release aid until the arrow is smoothly released. This will result in a “surprise release” rather than “punching the trigger” and thus lead to increased accuracy.

The follow-through is critical and requires the archer to remain in the aiming position as the arrow flies to the target. A proper grip will allow the bow to drop forward, as the draw arm will move backward behind the head as the arrow is released. Always maintain the push/pull feeling throughout the entire shot. Try to hold the aiming position until the arrow hits the target. 

Final thoughts

Now that you are aware of the 19 common mistakes in archery form, it is time to record yourself or take photos while drawing and shooting a bow. Most smartphones have excellent cameras that allow you to identify the shooting flaws listed above. Share your video with a fellow hunting buddy and critique each other’s form to fine-tune and maximize your shooting technique. 

Stay healthy and keep shooting!