5 Strengthening Exercises for Archers or Bowhunters

by | High Caliber Health

Dumbbells

Introduction

When performing strengthening exercises, it’s important to keep in mind that you should not experience moderate or severe pain. A pain level of 4 or 5 on a scale of 0-10 is acceptable, but if the pain increases or lasts for more than 24 hours, you may need to modify the exercise to avoid overdoing it.

You can modify exercises by adjusting your body position, decreasing resistance, lowering the number of sets and reps, reducing the range of motion, slowing down the movement, or decreasing the frequency of workouts. 

Listen to your body and allow any pain or soreness to guide your workout sessions. For best results, aim to perform strengthening exercises 3-4 times per week.

5 Strengthening Exercises for Archers and Bowhunters

1. Rhythmic stabilization at 90 degrees

  • Stand facing a wall at a 45 degree with the arm positioned as if shooting a bow
  • Maintain a straight arm with a ball between the hand and wall at shoulder height
  • The pressure of the hand should be just enough to maintain the ball in position between the hand and wall
  • Keep your arm straight and move the ball up and down, side-to-side, clockwise, and counterclockwise for 10-30 seconds each, rest 1-2 minutes, repeat 2-3 times

2. Renegade rows

  • Hold a plank on hands at the top of a push-up position
  • Slowly, perform a row with one upper extremity while holding the plank with the opposite arm and stabilizing through the core
  • You can add dumbbells to increase strength gains
  • Perform 2-3 sets of 6-10 repetitions

3. Serratus push-ups

  • Start in a push-up position
  • With the arms straight, push into the floor and arch your upper back
  • You should feel the shoulder blades glide along the lateral rib cage
  • Perform 2-3 sets of 8-10 repetitions

4. Farmers carries

  • Hold two weights in each hand by your side, as if carrying buckets 
  • Walk for a certain distance while carrying the weight by your sides
  • Perform 3-4 sets of 20-30 feet in distance

5. External rotation isometric + shoulder flexion

  • Hold a resistance band in both hands with the upper arms along the rib cage and elbows slightly bent 
  • Pull the band apart to increase tension and engage the rotator cuff muscles
  • Maintain the tension on the band as you raise your arms throughout a pain-free range of motion overhead
  • Repeat 3-4 sets of 10-12 repetitions

Archery Exercises for Beginners

If you’re just starting out with archery, you may not know where to begin with strength training. Incorporating basic strength exercises into your routine can help you improve your archery skills and overall fitness. 

First, let’s talk about the benefits of strength training. By building muscle, you can increase your power and endurance, which can improve your archery performance. Additionally, strength training can help reduce the risk of injury by preparing your body for the demands of shooting a bow. 

As a beginner, it’s important to start with basic strength exercises that focus on building core stability, flexibility, and strength. We don’t have to recreate the wheel when it comes to exercises. Get really good at the basics and perform them often.

5 Exercises for Beginners (the basics)

1. Bodyweight squats: Begin with your feet shoulder-width apart, toes pointing forward or slightly out. Lower your body until your thighs are parallel to the ground, then push back up. This exercise helps build leg strength and stability, which can improve your balance and accuracy while shooting. 

2. Planks: Planks help build core strength and stability. Begin with your forearms on the ground, elbows directly under your shoulders, and feet together. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for 30 seconds to a minute and repeat 3-4 sets. 

3. Push-Ups: Push-ups are a great exercise for building upper body strength and core stability. Begin with your hands shoulder-width apart, feet together, and body in a straight line. Lower your chest to the ground and push back up. Repeat for several sets.

4. Lunges: Lunges help build leg strength and stability. Begin by taking a step forward with your right foot, lowering your body until your right thigh is parallel to the ground. Push back up and repeat with your left foot. Repeat for several sets.

5. Bent Over Rows: Bent over rows help build upper back strength and improve posture. These can certainly help you draw the bow with ease and allow you to eventually increase your draw weight. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Bend forward at the hips, keeping your back straight, and lift the weights towards your chest, squeezing your shoulder blades together. Lower the weights and repeat for several sets.

The Other Benefit of Exercise

In addition to improving your archery skills, strength training can also help you look and feel better. By building muscle and improving your overall fitness, you may notice an increase in energy, a boost in mood, and improved self-confidence. It’s a win-win all the way around!

As a beginner, it’s important to start slowly and focus on proper form. You may want to consult with a trainer or a physical therapist to ensure you’re doing the exercises correctly and safely. With consistency and patience, strength training can help you achieve your archery and fitness goals.

What muscles are best for archery?

As a physical therapist and avid hunter, I know the importance of having a strong and stable body for archery. Whether you’re new to the sport or a seasoned veteran, you might be wondering which muscles are most important for improving your skills. In my experience, archery requires a combination of strength and stability throughout the body, but there are certain muscle groups that play a particularly important role in shooting a bow and arrow. 

The rotator cuff, rhomboids, trapezius, serratus anterior, deltoids, and transverse abdominis muscles are all vital for archer performance and success.

During the bow draw and release, the rotator cuff muscles work to rotate and stabilize the ball-and-socket shoulder joint. The rhomboids, trapezius, and serratus anterior muscles are crucial for maintaining proper positioning and stability of the scapula throughout the archery motion, while the deltoid muscles are responsible for arm abduction and flexion during the draw phase. 

In addition, the transverse abdominis is a crucial deep abdominal muscle that not only supports the spine but also stabilizes the core during the entire archery shot process. It plays a significant role in maintaining the stability and proper posture during the draw, aim, and release phases of the shot. Consistent strengthening of this muscle, along with performing diaphragmatic breathing throughout the shot, can reduce the risk of injury and improve accuracy. 

Weakness or imbalances in these muscle groups can lead to pain, decreased accuracy, and compensation patterns. That’s why I highly recommend incorporating exercises that target these muscle groups into your strength training routine.

Basic strengthening exercises such as push-ups, lunges, bodyweight squats, planks, bent over rows, as well as specific exercises targeting the rotator cuff, shoulder, and scapular muscles, can help improve your archery skills and reduce the risk of injury. 

It’s important to note that while targeted exercises that strengthen the muscles used in archery are beneficial, a balanced strength training program that works on the entire body can also be advantageous. This kind of program can help improve performance and reduce the risk of injury, while also contributing to overall health and fitness, which is our ultimate goal at High Caliber Health. 

Conclusion: A combination of strength and stability throughout the body is important for archery. By incorporating exercises that target the rotator cuff, rhomboids, trapezius, serratus anterior, deltoids, and transverse abdominis muscles into your strength training routine and focusing on proper form and technique, you can improve your archery skills and reduce the risk of injury. Don’t forget to also focus on a balanced strength training program to support your overall health and fitness.