Archery is a sport that involves shooting arrows at a target using a bow. It can be a great exercise as it helps many muscle parts, including the back, shoulders, arms, and core.
Additionally, it can improve focus, concentration, and hand-eye coordination.
So with that, we are going to dive into archery exercises you can practice alone or with an archery strength trainer to improve your skills.
5 Archery Exercises
With a good workout program, strength training exercises can help to improve your performance. So, here are 5 best exercises for archery:
Pull-Ups
Pull-ups are a great exercise for archers as they target the back and shoulder muscles, which are important for maintaining good posture and stability while shooting.
To do a pull-up:
- Hold a pull-up bar with your hands, shoulder-width apart and palms facing away from your body.
- Bring your elbows tight to your torso as you lift your body up toward the bar by engaging your core.
- Return to the starting position by lowering yourself till your chest touches the bar.
If you are new to pull-ups and find it difficult to perform a full repetition, you can use an assisted pull-up machine or have a partner help you.
Also, to increase the intensity of the pull-up, try doing more reps or using weights. And to target your different back muscle groups, try different grip variations such as chin-ups (palms facing towards you) or wide-grip pull-ups.
Side Planks
Side planks strengthen, build abdominal muscles and help tighten and shrink the waistline. For this archer workout, you’ll need a level terrain and below are steps to do it;
- Your outer foot should be on the same side as your forearm, giving you two points of contact with the ground.
- Your forearm should be parallel to the ground and perpendicular to your body with the elbow just beneath the shoulder and bent at 90 degrees.
- Your upper body should be pitched upward at an angle by your supporting arm, with your head, neck, trunk, and lower body all aligned in a straight line.
- Maintain that position.
Side planks are necessary in archery because core stability is beneficial and proper posture and shooting form are built on a strong core.
Rows
There are different ways to do a rowing exercise, but one of the most common variations is the bent-over row. To do this exercise:
Rows are great archery exercises that target your spine muscles and challenge the arms, back, core, and legs in one shot.
- Stand with your feet hip-width apart and hunch your hips forward.
- Hold a dumbbell in each hand while maintaining a straight back.
- Hold that position and squeeze your shoulder blades together as you pull the dumbbells closer to your chest.
- Return the weights to their initial position by lowering them.
Another variation of rows is the seated row, which can be done using equipment like the cable machine or resistance band. To do this exercise:
- Sit on the bench and put your feet on the foot pads or floor.
- Bend your knee, extend your hand and hold the handles closer to your chest as you push your shoulder blades together at the motion’s apex.
- Pause and inhale while you slowly extend your arms counting to 3.
- Repeat several times.
Throughout the exercise, keep your back straight and suck in your abdomen.
Also, to increase the intensity of the rows, try using heavier weights or doing more reps. And to target different muscle groups of your back, you can also try variations such as single-arm or inverted rows.
Jump Squats
The jump squats, also known as plyometric squats, are a type of archery exercise that helps improve explosive power and are great for archers as they help develop the leg and core strength needed for proper form and stability while shooting.
To do a jump squat:
- Stand with your shoulder width apart and your feet pointing forward.
- Lower your body by bending your knees and hips as if you were sitting back in a chair while keeping your back straight.
- Then jump upward.
- Land softly back in the squat position and repeat.
For this training, it’s essential to avoid letting your knees go forward over your toes.
Also, it’s important to start with light or no weight and increase gradually as you become stronger.
However, don’t overdo it with the number of reps or sets when starting, as jump squats are a high-impact exercise that can be hard on your joints.
Bicep Curls
Bicep curls are a great exercise for archers as they target the bicep muscles, which are important for maintaining proper form while drawing the bowstring. So, this is a great workout for bowhunters.
To do a bicep curl:
- Hold a dumbbell in both your hands and stand with your shoulder-width apart.
- Curl the weights towards your shoulders while keeping your elbows tight to your torso.
- Return the weights to their initial position.
For biceps curls, keep your back straight and your core engaged throughout the exercise. Then, try lifting heavier weights or doing more reps to increase the intensity of the bicep curls.
Also, you can try different variations for this exercise like hammer curls or incline dumbbell curls.
So essentially, this exercise can help you to build your bicep muscles and in the long run can be useful on how to aim a bow without sights because then you would have had proper stance.
General Tips for Doing Archery Exercises
These are a few general tips to keep in mind for archery exercises.
- To avoid boredom and challenge your body, it’s important to include a variety of exercises in your archer workout routine.
- It’s important to listen to your body and not push yourself too hard. If you feel pain or discomfort, stop the exercise and seek medical attention, if necessary.
- Consistency is key to improving your archery skills. Set aside weekly time to work on your exercises and stick to your workout program.
Video For You…
Check this video below to see the step by step procedure of archery exercises and how often you should do them.
Conclusion
Archery is not just about shooting arrows. It combines physical and mental strength, stability, and precision.
So, becoming a master of the bow and arrow requires a dedicated training plan that includes exercises like Rows and Pull-ups!