25 Exercises to Increase Draw Weight

25 Exercises to Increase Draw Weight

25 Exercises to Increase Draw Weight

Introduction

Achieving a higher draw weight is a goal shared by many passionate archers and bowhunters, driven by various motivations. If you’re looking to enhance your archery experience with smoother draws, precise shots, and reduced fatigue, then you’ve come to the right place.

This blog post is designed to be your ultimate guide, featuring targeted exercises that will effectively increase your draw weight, boost your confidence, and elevate your hunting skills to unparalleled heights.

Whether you’re pursuing whitetail deer or turkey with a #40 draw, or daring to take on more formidable game like elk or moose, which demands at least a #60 draw, it’s crucial to adhere to your state’s regulations regarding minimum draw weight. While it’s essential to shoot within your personal capabilities, I strongly believe in pushing yourself to maximize your draw weight.

Not only does a higher draw weight lead to ethical and lethal shots, but it also enhances your overall hunting prowess.

In this post, we’ll delve into 25 exceptional strengthening exercises specially curated to increase your draw weight and take your hunting abilities to the next level.

As a physical therapist and strength and conditioning specialist, I’ll also provide you with my top 5 recommended exercises to boost your draw weight significantly.

But before we jump into these exercises, let’s gain a deeper understanding of the crucial muscle groups involved in archery and bowhunting, laying the foundation for your journey towards becoming a more skilled and capable archer or bowhunter.

What muscles do you train for archery?

 

Before we explore the exercises that can help increase draw weight, it is essential to identify and understand the key muscles involved in archery. Excelling in archery and minimizing the risk of injury relies on targeting specific muscle groups.

The following muscle groups play crucial roles in archery performance:

Rotator Cuff

The rotator cuff, consisting of four muscles, stabilizes and rotates the shoulder joint. Neglecting this group is akin to forgetting your release while bow hunting, and it significantly increases the risk of shoulder injuries.

Biceps

Vital for the draw arm, the biceps assist in flexing the elbow and pulling the string. Strengthening the biceps is directly linked to developing a powerful back, which enables you to handle higher draw weights and achieve success in the field.

Rhomboids and Trapezius

These muscles stabilize the shoulder blade, contributing to steady bow drawing and precise aiming. Strengthening these back muscles is crucial for both archers and bowhunters alike.

Latissimus Dorsi and Deltoids

Essential for drawing the bow and maintaining stability during aiming, these muscles are key to a controlled shot. The latissimus dorsi also provides support to the lower back.

Abdominals (Core)

Never underestimate the importance of core muscles. A strong core is vital for successful archery and bowhunting, facilitating smooth bow drawing, better balance, and steady aiming. Beyond traditional sit-ups or crunches, numerous exercises can effectively strengthen the core.

To optimize your exercise routine for archery and bowhunting, seeking guidance from a licensed physical therapist or certified strength and conditioning specialist is highly recommended. They can tailor exercises to your individual needs and ensure that you perform them with proper form to avoid injury.

Now, let’s delve into the top 25 exercises that I recommend to increase draw weight and enhance your hunting prowess. These exercises have been carefully chosen to specifically target the mentioned muscle groups and help you achieve your archery goals safely and effectively.

By incorporating these exercises into your routine, you’ll be well on your way to improving your draw weight, boosting your overall performance, and becoming a more skilled archer or bowhunter.

25 Best Exercises to Increase Draw Weight

With regularity and dedication, you will witness progress as you become stronger, gradually increasing your draw weight, and ultimately transforming into a more proficient archer or bowhunter.

Remember, success in archery and bowhunting requires consistent effort and patience, so stay committed to your training, and the results will follow.

1. Push-ups

Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

2. Lat Pulldowns

Sit at a lat pulldown machine with a wide bar attached. Grip the bar wider than shoulder-width and pull it down to your chest, squeezing your back muscles. Slowly release the bar back up.

3. Plank on Hands

Assume a push-up position with your hands directly below your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for the desired duration.

4. Bent Over Rows

Hinge at the hips, keeping your back flat, and a staggered stance. One hand may provide support from a weight bench or rack. Grasp a dumbbell in one hand and perform a rowing motion. Focus on performing this movement in a slow and controlled manner by utilizing the back muscles.

5. Triceps Dips

Sit on the edge of a bench or chair with your hands gripping the edge. Walk your feet forward and lower your body down by bending your elbows. Push back up to the starting position.

6. Face Pulls

Attach a resistance band to a sturdy anchor point. Grab the band handles with both hands, palms facing inward. Pull the band towards your face while squeezing your shoulder blades together. Release with control.

7. Lunges

Stand tall, take a step forward with one leg, and lower your body until both knees are at 90-degree angles. Push back up to the starting position and repeat with the other leg. Add resistance by holding dumbbells at your side.

8. Bench Press

Lie on a flat bench, hold a barbell with an overhand grip, and lower it down to your chest. Push the barbell back up to the starting position.

9. Lateral Plank

Lie on your side with your elbow directly beneath your shoulder and your legs stacked on top of each other. Your body should form a straight line from head to heels. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearm and the side of your bottom foot. Your forearm should be perpendicular to your body. Repeat on both sides.

10. Banded ER (External Rotation) + Shoulder Flexion

Begin by securing a resistance band to a fixed point at waist height. Stand perpendicular to the anchor point, gripping the resistance band with one hand. Ensure your elbow is bent at a 90-degree angle and then rotate your arm away from your body. Once in this position, lift your arm straight ahead while actively resisting the tension of the band. Gradually lower your arm back to your side and then return to the starting position.

11. Superman’s – Back Extension

Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back muscles. Lower back down with control.

12. Biceps Curls

Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells towards your shoulders, squeezing your biceps. Lower the dumbbells back down slowly.

13. Prone I’s, Y’s, T’s

Lie face down on an incline bench with your arms hanging down. Raise and lower your arm in each direction: straight up (I), at an angle (Y), and out to the side (T).

14. Hammer Curls

Similar to biceps curls, but this time, hold the dumbbells with your palms facing inward (neutral grip) throughout the movement.

15. Medicine Ball Slams

Stand with feet shoulder-width apart, hold a medicine ball overhead, and slam it down to the ground with force. Catch the ball on the bounce and repeat.

16. Squats

Stand with feet hip-width apart, lower your body by bending your knees and pushing your hips back. Keep your chest up and back straight. Return to the standing position.

17. Deadlifts

Stand with feet hip-width apart, grip a barbell with an overhand grip, and lift the barbell by extending your hips and standing up tall. Lower the barbell back down with control. Keep the barbell close to your legs throughout the entire repetition.

18. Lateral Raises

Hold dumbbells at your sides with palms facing your body. Raise your arms out to the sides until they’re parallel to the ground. Lower with control.

19. Pectoral Fly’s

Lie on a flat bench with a dumbbell in each hand. Open your arms out to the sides, then bring them together in front of your chest. Lower with control. To really emphasize the pectoral muscles, rotate the arm so the pinky side of the hand approach each other at the top of the repetition.

20. Front Raises

Hold a dumbbell in each hand with palms facing your body. Raise your arms straight out in front of you until they’re parallel to the ground. Lower with control.

21. Renegade Rows

Assume a push-up position with a dumbbell in each hand. Row one dumbbell up towards your ribcage while stabilizing with the other arm. Alternate sides.

22. Seated Cable Rows

Sit at a cable row machine with your knees slightly bent. Grab the handles and pull them towards your torso, squeezing your back muscles. Release with control.

23. Shoulder Press

Sit on a bench with back support and hold dumbbells at shoulder height. Press the dumbbells overhead until your arms are fully extended. Lower with control.

24. Swiss Ball Pike Roll Outs

Start in a plank position with your feet on a Swiss ball. Engage your core and roll the ball towards your hands, lifting your hips into a pike position. Roll back to the starting position.

25. Farmer’s Carries

Hold an object in one hand at the side (as if carrying a bucket) while walking a certain distance. Repeat on both sides.

The list may seem lengthy, but the intention is to offer you a variety of exercises that you can incorporate into your daily routine to help achieve your goal of increasing draw weight.

It is not advisable to attempt all these exercises in a single session. Instead, I recommend selecting anywhere from 3 to 6 exercises and dedicating yourself to consistent practice.

5 BEST Exercises to Increase Draw Weight (at the gym)

These exercises are best to perform at a gym as they will require a barbell, free weights, and cable machines. As always, place emphasis on slow and controlled movements with appropriate form and technique.

Give these 5 exercises a try next time you’re at the gym:

1. Deadlifts: 4 sets of 6 repetitions.

2. Bent over rows: 4 sets of 8 repetitions.

3. Bench press: 4 sets of 6 repetitions.

4. Face pulls: 3 sets of 10 repetitions.

5. Seated cable rows: 4 sets of 8 repetitions.

Start with a light(er) weight until you master the form and technique. Strength improvements will occur much more rapidly while practicing proper form and technique, all while minimizing the risk of injury.

5 BEST Exercises to Increase Draw Weight (at home)

Gym memberships can be pricy and the inconvenience of going to a gym may deter some people. There are several great bodyweight exercises that can be done at home to increase draw weight.

Hop on the floor and give these 5 exercises a try today!

1. Push-ups: 4 sets of 12 repetitions.

2. Plank on hands: 3 sets of 45 second holds.

3. Prone I’s, Y’s, T’s: 3 sets of 8 repetitions. Hold a can of soup for added resistance.

4. Farmers carries: 5 sets of 30-50 feet in distance. A bucket or heavy object can be used.

5. Walking lunges: 3 sets of 8 repetitions each leg.

I like these 5 exercises to increase draw weight because they require very little gym equipment and I can knock them out in the time it takes some people to drive to the gym. As a busy father, this allows me to maintain consistency and my overall fitness.

Conclusion

When searching the internet for exercises to increase draw weight, you will probably come across thousands of options. The beauty of this process is that as long as you put in the effort and maintain consistency, you will undoubtedly become stronger and boost your draw weight.

As I’ve emphasized before, there’s no need to reinvent the wheel. Stick to the basics, perform them with proper form, and remain consistent in your training. By doing so, you’ll achieve your goals and keep progressing.

Keep moving forward!

About the Author

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas, a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health. With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.

Read more…

5 Shoulder Stretches for Archers and Bowhunters

5 Shoulder Stretches for Archers and Bowhunters

5 Shoulder Stretches for Archers and Bowhunters

Introduction

Are you an archer or bowhunter suffering from neck pain, shoulder pain, scapula pain, rotator cuff tendinitis, bursitis, impingement, low back pain, or mid-back pain?

If so, don’t miss out on these 5 stretching exercises.

As a physical therapist and strength and conditioning specialist, I understand the importance of mobility and flexibility in improving joint health and reducing pain. If you’re experiencing any of the above musculoskeletal conditions, adding these 5 stretches to your routine can make a significant difference.

Archery shoulder pain is typically caused by repetitive shooting, so incorporating stretches and mobility exercises into your daily routine can help to alleviate pain and discomfort. Moreover, bow hunting requires a significant amount of upper body strength and stability, as well as flexibility or mobility. Stretching exercises can help to improve your ability to draw and hold a bow, aim accurately, and release with precision. 

Stretching exercises can improve your performance and prevent shoulder injuries. By enhancing mobility and flexibility in the shoulder joint, you can reduce the risk of developing common shoulder injuries such as rotator cuff strains, impingement syndrome, and bursitis. Regular mobility exercises can also promote joint health by increasing synovial fluid production, which helps lubricate the joint and reduce friction. This can prevent joint wear and tear, which can lead to degenerative joint conditions such as osteoarthritis.

Incorporating these 5 stretching exercises into your routine can help reduce pain

1. Shoulder distraction mobilization

Anchor a resistance band to a sturdy surface, wrap the band around the wrist, relax the arm, and stand at a 30-degree angle away from the anchor point. The band should be pulling the arm at a 45-50 degree angle away from the body. Relax the arm and provide gentle oscillations using body weight to distract the shoulder joint. Perform for 3-4 sets of 20-30 seconds, as tolerated.

2. Thread the needle

Start on your hands and knees, with one hand reach up towards the ceiling as you rotate away from the body, then reach underneath and through the opposite arm. Sit back towards your heels as you reach the arm through. Hold for a few seconds up to 60 seconds, repeat 2-3 times each side. Be sure to breathe throughout the entire movement.

3. Repeated thoracic extension

Laying on your back with your knees bent to 90 degrees, place a foam roll perpendicular to the spine between the level of the shoulder blades. Support your head and neck with the hands. In a slow and controlled movement, exhale and extend the thoracic spine over the foam roller. Hold for 2-3 seconds and return to the starting position. Repeat 2-3 sets of 10-12 repetitions.

4. Open book

Start by laying on your side with your feet and knees together, in line with your spine. Straighten the arms out in front of your body with palms together. Slowly, rotate the spine and reach with the top arm up and over the body as you open up the chest towards the ceiling. Hold this position for 10-15 seconds, repeat 5 times as you inhale/exhale slowly, relaxing into the stretch. Repeat on the opposite side.

5. Kneeling lat stretch

Start on your hands and knees with your palms up on the floor. Slowly sit back onto your heels. Hold this position for 10-15 seconds, repeat 3-4 times. You can target the right or left lat muscle by stacking the hands right or left of the midline.

Improve Flexibility and Strength to Succeed with Archery

Incorporating strength and mobility exercises into your routine can provide numerous benefits for both shoulder pain and bow hunting. By committing to a regular exercise routine, you can improve your shoulder health and performance, and enjoy the benefits of a healthier, more active lifestyle.

In addition to these stretches, other exercises such as scapular strengthening, rotator cuff strengthening, and core stability exercises can also be beneficial for bow hunters. As always, it is important to maintain proper form and technique when performing any exercise to prevent injury.

Lastly, don’t forget to take breaks and rest when needed. Overuse injuries can occur if you push yourself too hard without proper recovery time. Adequate rest and recovery can help prevent injury and improve performance in the long run.

In summary

Stretching and mobility exercises can be a game-changer for bow hunters experiencing shoulder pain or discomfort. Incorporating these exercises into your routine can improve your range of motion, prevent injury, and enhance your overall bow hunting performance. Remember to always prioritize your shoulder health and listen to your body. Happy hunting!

5 Strengthening Exercises for Archers or Bowhunters

5 Strengthening Exercises for Archers or Bowhunters

5 Strengthening Exercises for Archers or Bowhunters

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.