Archery work out

**g_samsa** · December 30th, 2005, 08:13 AM

My wife bought me a recurve bow and arrows for Christmas (I asked for it) and I went yesterday to get the arrows cut. While I was waiting at the indoor range there was a guy who offered to let me shoot. I used my own bow and shot maybe 30-40 arrows. I didn't feel too bad at the time, but now (the morning after) my arms are sore like nobody business. I used muscles I've never used before. My shoulders hurt, my back hurts and a few odds and ends hurt in my chest. It's a 50lb bow and I was wondering if any of you weight lifting guys or someone with this sort of knowledge would know of any strength excersizes that would be good for archers.

Being my first time, I noticed that at full draw I was a bit shaky. I think I need some more strength for stabalizing purposes. I sure hope someone has some suggestions on specific excersizes that might help.

Oh yea, I don't suck that bad at it either. I actually managed to hit the target about half the shots. he he he.

**g_samsa** · January 1st, 2006, 01:41 PM

I guess I put this in the wrong discussion forum. But, anybody else into archery? I've read a couple of books, but the archers at the range are pretty solitary people. They don't give many tips or talk much at all.

**Gman1524** · January 2nd, 2006, 12:47 AM

Maybe that's why no one has responded to your thread.

Sorry. Wish I could help. I haven't pulled a bow in many moons, and I had the same problems as you did.

**irish1416** · January 2nd, 2006, 10:21 PM

Quote:

Originally Posted by g_samsa

My wife bought me a recurve bow and arrows for Christmas (I asked for it) and I went yesterday to get the arrows cut. While I was waiting at the indoor range there was a guy who offered to let me shoot. I used my own bow and shot maybe 30-40 arrows. I didn't feel too bad at the time, but now (the morning after) my arms are sore like nobody business. I used muscles I've never used before. My shoulders hurt, my back hurts and a few odds and ends hurt in my chest. It's a 50lb bow and I was wondering if any of you weight lifting guys or someone with this sort of knowledge would know of any strength excersizes that would be good for archers.

Being my first time, I noticed that at full draw I was a bit shaky. I think I need some more strength for stabalizing purposes. I sure hope someone has some suggestions on specific excersizes that might help.

Oh yea, I don't suck that bad at it either. I actually managed to hit the target about half the shots. he he he.

Shooting a bow is just like resistance training. You are trying to increase the amount of force you can exert on a resisiting object, with the side effect of launching off an arrow every time you let go. And just like resistance training, it takes time and patience to build your strength. What is the draw weight of your bow? If you say that you were shaking at full draw, then your bow has too high of a resistance for you right now; consider a bow with a lesser draw weight.

The best way to determine the right draw weight for yourself is to pick a bow draw it as far as it will go, and hold it. If you can hold the bow at full draw for at least a minute without shaking, then consider moving to a slightly higher draw weight; the draw weight of bows generally tends to increase in five pound increments. My suggestion would be to start out with a draw weight of 30 lbs, and go from there. And instead of 30-40 shots at a time, try 10 or 12 until you work yourself up a little. Shooting too many arrows from a bow that has too high a draw weight WILL do some pretty serious damage to the muscles in you back, arms, shoulder, and chest.

But in the meantime, advil, light movement of the muscles in question, and a little protein will help. Good luck!

**g_samsa** · January 3rd, 2006, 01:28 AM

Thanks, guys. Irish, my draw weight is 45 lbs. I wanted a bow that was hunting legal (not that I've considered hunting yet) and the man told me that in minnesota 40lbs and up is legal for hunting. I think it's probably too much for me right now, but I'm hoping that if I don't shoot to many arrows (like I did the first day) I'll grow into it. The sports I've participated in in the past have been mostly legs (running, cycling, martial arts) so I really realized how much I've neglected my upper body. I'll just take it slow like you suggest.

I went shooting today and the range was pretty busy. I was on lane 8 and shot an arrow into lane 9 by accident. Thankfully the dude in 9 just laughed it off and didn't call me names. he he.

**irish1416** · January 6th, 2006, 08:47 PM

Hey, how's your shoulder doing?

**Gman1524** · January 6th, 2006, 09:36 PM

Archery and I just didn't work out.

**brucew63** · January 7th, 2006, 10:10 PM

A compound bow would be better than a traditional recurve for you. Since you're new to archery, perhaps you don't know the difference: A compound uses mechanical action to "let off" the force you actually have to hold back against - usually 50% or more of the draw weight. When you first draw the bow back, for the first 12" or so of pull-back, you're pulling against the full 50 pounds, but then the mechanical action takes over and cams "flip", lessing the force you need to complete the draw and hold it (to 25# in your case).

However, now that you have a recurve, you'll just have to get used to it. It is a great strength builder, and the best way to build the muscles is to keep using it. Over and over. Yes, it hurts the next day - you're using a lot of muscles that don't usually get a work out. No shortcuts! and whatever you do, don't practice anywhere other than the range and never ever dryfire (no arrow knocked) or you will ruin your new bow and yourself.

**irish1416** · January 8th, 2006, 12:08 AM

brucew63 has a good point: compound bows are a great way to go. They are often more expensive than a traditional recurve, but everyone I know that has one says they are worth every penny. I don't use a compound bow, but that's only because I prefer the old school way of doing things. And hey, you could always ask for a compound next year...

bouncy_tigger01 · January 8th, 2006, 06:49 PM

I started last year shooting recurve for a few months and I just picked up a compound. (the old man gave me his spare bow a Hoyt Protec)

What worked for me was shooting with more experienced archers who spotted my poor form and gave me some pointers that helped a lot.
eg. opening my fingers on my grip hand made drawing the heavier bow easier.

So go hit the local archery club and get someone who knows what their doing to check out your technique.

Have fun

**brucew63** · January 9th, 2006, 10:01 AM

Quote:

Originally Posted by g_samsa

I guess I put this in the wrong discussion forum. But, anybody else into archery? I've read a couple of books, but the archers at the range are pretty solitary people. They don't give many tips or talk much at all.

If the archers at that range are "solitary" then find another range. Or ask the owner to help you find someone who can mentor you. The owner should want your business, and believe me: the more you shoot, the more you will spend with him. In addition to range fees, leauge archers can easily spend $50 or more a month in supplies and services at a range (until they become so hardcore that they take care of their own needs, themselves.)

One or two tips that come to mind - which experienced archers tend to take for granted after awhile - is that you need to develop the proper posture and do the same thing 100% of the time. That includes foot placement ("2 o'clock" if you are right handed, "10 o'clock" if leftie), knocking point (you need a device clamped to the bowstring), how you hold the bow (yes, dont grip the grip) and where you draw to (the corner of your mouth). Once you find the positions that work best for you, you absolutely have to do the same thing every time if you want to be consistent.

When I teach new archers, I do not let them use any sights or a release for their first 2000 (yes, two thousand!) shots. That is to teach you the mechanics and instincts and solidify them. Good luck.

**g_samsa** · January 18th, 2006, 01:47 PM

here is a pic of my shots as of yesterday. You can see that I'm hitting the target most of the time. All the other guys hit the bulls-eye, but I feel great to be hitting the target almost every time. Also, my groupings are improving. My arms aren't as sore anymore either. All around things are getting better. Thanks for all the good advise.

**irish1416** · January 18th, 2006, 02:18 PM

Quote:

Originally Posted by g_samsa

here is a pic of my shots as of yesterday. You can see that I'm hitting the target most of the time. All the other guys hit the bulls-eye, but I feel great to be hitting the target almost every time. Also, my groupings are improving. My arms aren't as sore anymore either. All around things are getting better. Thanks for all the good advise.

Just out of curiosity, are you right-eye dominant or left-eye dominant?

**g_samsa** · January 18th, 2006, 02:30 PM

Right eye -- I think.

**irish1416** · January 19th, 2006, 02:30 AM

The reason that I ask is that I noticed that all of your shots uniformly line up on the left side of the target. There are many reasons that this could happen, but the most common tends to be a problem with line-of-sight.

The best way to determine your eye dominance is to take both hands and place them one on top of the other so that the space between your index finger and your thumb on both hands forms a small hole through which you can see. Once you have done this, stand about 15-20 feet away from a wall and select a point of reference on the wall. After you select a point, raise your hands in front of you at full arm length so that you can see the point of reference you have chosen through the hole in your hands. Then, very slowly pull your hands toward your face, all the while keeping your point of reference in sight through the hole in your hands. YOu should find that your hands instinctively pull toward one eye. This is your dominant eye.

Once you know your dominant eye, then you can select the proper bow. Usually, those who are right-eye dominant will need a left-hand bow, and vice-versa. There are exceptions, though. Once you have done this, any accuracy problems that may be caused by line-of-sight issues shoud disappear. You can shoot with the opposite bow type, but just realize that it will take a little time for you to adjust.

**brucew63** · January 19th, 2006, 06:35 AM

what distance is that from?
are you using sights or is this 100% instictive?
are you using a release or just fingers? and if fingers, with or without a fingertab?

**g_samsa** · January 19th, 2006, 09:16 AM

this is 20 meters with no sights or counterbalance (100% instinctive) and I'm using my fingers wearing a three fingered glove.

**Bravo** · February 4th, 2006, 10:53 AM

<Chuckling> I did the same thing the other day, and then compounded the soreness by shooting a little skeet on the same day. I'm no expert, but I have vowed to stop cheating on my pushups, go slow...hold with my chest on the ground and then press. I also have a couple of light barbells and I'm trying all types of curls and presses, even butterflies. I’m hoping to build strength and stamina in those obscure muscles by using low weight, high reps, and slow motions, concentrating on exercising through a full range of motion. I'm looking around for a good way to do some dips, and if I ever find my way to a gym I will apply the same philosophy to the bench press and other medieval torture machines. It may not help, but I figure it can't hurt me (too much) and sadly shooting regularly is not an option for me. Nice group by the way...Good Luck. -- Bravo