[randydb]

Hi,

My daughter is 12, has her hunting license, pulls 32 pounds right now with proper form and could probably pull up to 34 pounds if she dropped her elbow. She's 5 foot and 100 pounds and quite athletic. She wants to get up to hunting weight which is 40 pounds here in BC. I keep upping her tension slowly but she is finding it boring and not sticking with putting lots of pulls on her bow to up her strength when we are at home.

Can you guys give me some good exercises/weight lifting activities that she could do that would build her strength that might break up the monotony of pulling for her?

Thanks
randydb

 

[Danny279]

I don't think anything will be as helpful as the actual motion, with that said you can buy what's called a "bowfit" from Cabelas for $20 which is a great tool, but if your cheap like me you can look at the piture and "fashion" yourself one that will work just as good. For instance, you can get some cheap exercise "bands" or even a sturdy, long, thin strip of rubber and let her hold one end like a bows handle or even tie it to something (like a post) about shoulder high. Let her pull on the band a few times a day in the same fashion as pulling back a bow. Start off with a lot of space between her "drawing" hand and her bow hand (or post if you tie it up) and gradually she can grab the tube closer to the grip to create more resistance.
If weights are all that you have try bent over rows. You can do a search how to correctly do them but in short its being in a bent over postion(preferably on a bench) in an almost "all fours" position. Put one leg on the ground for stability and with the oposite arm lift the weight from the ground up to the rib cage, keeping the arm nice and tight against the body. This will help build her back (or pulling) muscles. I hope some of this babble helps.

 

[Blazer]

I recommend the bowfit. I use one myself. Not only will it exercise the same muscles for shooting a bow, but you it helps you with your form. You can set it various resistances, even for your young daughter.

 

[Bert2]

There is a book called "Archery Strong" available from Lancasters or direct on the internet. It has a 30-minute workout that is done using all body weight exercises (you do need a chinup bar but no equipment other than that) and the workout is specifically designed for strength training for archery.

I'm an athletically-challenged 45-year-old and it has helped me some even though I haven't really stuck with the program very well . . . I bet it would help your daughter a lot more.

 

[Daniel Boone]

Here what I would recommend

I have trained several atheletes over the years. Work the back and shoulders the most. Of course pulling a bow will build the back and shoulders as well. Use good form and dont try to much weight, just enough where she feels the burn on her last reps. Amazing the strength woman have today, its from proper training from a young age.

http://www.archerytalk.com/vb/showthread.php?t=268266&highlight=Workout

 

[pdj]

In my opinion besides shooting alot the best way to target specific muscles used in archery is to pick up one the old chest pullers(a set of handles with a series of springs running between them). I picked up a old Joe Namoth version off E-Bay. You then do exercises standing with arms extended and procede to spread the arms. Then do variations overhead and bent over. Do supersets and I'll assure you bow strngth will come.:wink:

 

[Guest]

Rowing lots of it.

 

[randydb]

thanks for the responses

Thanks for all your replies here. I will take what you have all said and put it together with some variation for her so she doesn't get so bored with the same activity as she works her way up to hunting weight.

I really want to get her there because I know how much she loves the outdoors and I know that she will really love hunting too.

Thanks again
randydb

 

[Jose Boudreaux]

I use the Bowfit...I like the negative you get on the letdown....