For most adult men without previous injury, I would say that drawing a bow isnt something you need to 'get in shape for'. For smaller statured shooters, children, etc or people with injuries, I think starting at a lower weight and just shooting a bunch and SLOWLY increasing is the key to becoming comfortable.
If you're having a hard time pulling back your bow, you're shooting MUCH too high a draw weight and should just lower it and start from there....some people think they have to be a 'man' and draw 70++ pounds, but I'd much rather shoot at 55lbs and be accurate and comfortable after a day of shooting....
Always a good idea to warm up the shoulder muscles
before you take the first shot of the day.
Just a few jumping jacks
and some big swings of your arms (windmills).
Olympic recurve shooters have a much higher holding weight
and shoot hundreds of training shots a day.
If you have some dumbbells,
then dumbbell rows are a good exercise.
I shoot a 62-lb Rytera Bullet X compound bow,
and a 46-lb Olympic recurve.
To keep in training for the recurve,
I train at 120% of my recurve holding weight,
so basically, 46-lbs of draw for one arm,
so I train at 60 lbs per arm with a rowing machine at the gym
or a total of 120 lbs.
With the dumb bells,
I would start at a lower weight and work my way up.
Say, a 20-lb dumb bell.,
One knee on a low bench or dining room chair.
Hand on the table for support.
Back flat and parallel to the ground.
Lift the dumb bell handle to your arm pit
and then let down and let your arm hang.
Pull the handle to your arm pit again,
and then let down.
Doing this exercise with lighter weight
and good technique is better than
using heavier weight and not pulling the
dumb bell handle right up to the arm pit.
I've worked thru the sore mucles over the past few months, but, did something a couple weeks ago, to my elbow on my draw arm, let it rest a few days, went and shot 30 arrows two days ago...now, I still can't hardly pick up a soda can due to gripping pain in the top of the elbow, just above the "funny bone" slot....it sucks! I'm defenitly going to do some warm ups, if I ever get to draw my bow again...
I use a green theraband wrapped around a post at the gym. I pull 20 times very steadily with each arm 4 days a week.
In addition to a shoulder surgery when I was 22, I also have a couple cracked vertebrae (L3 and L5). I have started doing Yoga Conditioning for Athletes by Rodney Yee, and it has helped with both my shoulders and back. Don't laugh. If you can make it through that workout yourself without sweating like a pig or falling or your face, you are a better man (or woman) than I.
2 foot piece of pipe and a short bungy connected to both ends, add a 3 or 5 pound weight to the bottom of the pipe to strengthen the holding arm. Pull on bungy as if pulling bow and hold for extended period of time.........No damage if you dry fire, but watch your arm..............
Never really thought about it, alot of good pointers here.. but I shoot my bow a 100 time plus more before deer season than during season with 3D and practicing... may go days and not shoot during deer season though!!!
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