Training ??

[Zanda]

Has anybody got training tips for conditioning bow arm shoulder muscles, for holding the bow steady, which I think should help with aiming, and also to improve strength of my right hand side for drawing the bow, once again my thanks to you guys, n gals, for all the great advice you give.

[Thunk]

A cheapo set of dumbells should do the trick. Stand with suitable weight bells in each hand (you don't really want to become lop-sided, do you?), feet apart as if on the shooting line. Lift with arms straight until arms are horizontal, hold for a count of five, slowly relax until your arms are hanging straight down again. Repeat ten times, and increase the number of repeats gradually - if you do this daily, then increase to 15 repeats after two weeks, and 20 after another two. Also increase gradually the count for which you hold the bells at full extension.
Note: you don't need massively heavy dumbells - it's the repeats that build muscle, not excessive weight in the first place. If you are finding it too hard to reach ten repeats, use a lower weight.

Also - alternate lifts so that the shaft of the dumbells is horizontal, then vertical. It brings different muscles into use.

You could also try the doorframe method; stand beside a doorway, arms length away from it. Put your hand on the doorframe with the arm horizontal.
Slowly collapse the arm until you are leaning with your shoulder aagainst the doorframe (don't move your feet!) Then push with the arm until you are standing upright again. Repeat as much as is comfortable - don't overdo it and strain yourself. Once again, build up the number of repeats gradually.
And do make sure you exercise both arms equally!

[Marcus26]

Actually you are better off getting your alignment and technique better so this is not required. Since developing my technique better I am holding steadier than ever and have lost alot of muscle tone in my arms. (which sucks in a way)

Originally Posted by Marcus26

Actually you are better off getting your alignment and technique better so this is not required. Since developing my technique better I am holding steadier than ever and have lost alot of muscle tone in my arms. (which sucks in a way)

yep I agree with this. New form helps reduce stress and the need for muscle. I am much more relaxed.

[Thunk]

Both Marcus and rgs probably know much more than I so I am hapy to go along with them. I suppose it depends to a great extent on what sort of fitness you have at present. If you still feel the need for exercise, you could do worse than check out the Tenzone site here which has a very good section on fitness exercises.

Originally Posted by thunk

Both Marcus and rgs probably know much more than I so I am hapy to go along with them. I suppose it depends to a great extent on what sort of fitness you have at present. If you still feel the need for exercise, you could do worse than check out the Tenzone site here which has a very good section on fitness exercises.

I'm only basing this opinion on results personal to me. It's only recently that my form has clicked into a place where I feel much less tense when shooting. I still feel excercise is a good thing too, especially on the draw arm if you are struggling to actually get the bow to where it lets off. I spent years in the gym and continue to be quite strong in my upper body. Not all people live in gyms and will need to build up strength slowly.

Marcus, have you ever tried to draw your bow with your other arm? I can't do it too well. I shoot a left hand bow, but I'm right handed ( left eye dominant) I would expect my right side to be stronger, however a few years of shooting has made my left hand side stronger. To get a compound to the point of let off does need some degree of strength, even if you are lucky enough not to notice it any more.

[Adam]

I'm partially in agreement with Marcus: correct form does most of the work and will yield the best results. However, I do also believe that shooting-specific exercise helps hugely, particularly where stamina is concerned.

There are principally two things that you can do, and I'd recommend doing both.

Firstly, get your hands on an old recurve bow, tie a D-loop on the string and do some reversals. 3 sets of 10 reps, holding at full draw (i.e. at your natural anchor point) for 10 seconds each, is a good target,

Secondly, you can exercise your bow shoulder: if you're going to use dumbels, that's fine, but the exercise needs to be what's called "functional" exercise rather than just a straightforward up/down type of exercise. What is it, and why? Well, when you shoot you don't only use the deltoids to lift the bow, you use all of the muscles of the shoulder girdle to maintain the aiming position. So you need to exercise them all in order to strengthen them and stabilise the position of the joint. If you're using dumbels, use light-ish weights and extend the arm to the position you would have it in when aiming, then describe small, controlled figures of 8 with the dumbel. Reverse the direction and vary the duration of the exercise. Control is the key. You don't need a large weight: you're not after bulk, or brute strength, but control and stamina. This also builds strength throught the range of motion you would expect to see when shooting - on a windy day, for instance.

I don't use a dumbel. Can't be ***** to go and buy one. I use one of those theraband jobs. Has the advantage of being totally portable and of infinitely variable resistance - I just change the point where I stand on it.

Adam

[geoffretired]

Adam, That sounds good exercise, I shall use that information. ( when other people want to know what exercises to do.)
I may give it a try for my own fitness.Mmmmm

[pwiles1968]

I found my bow shoulder getting tired when I first started shooting compound, I did not have dumbbells but I found that Pilates bands work very well they are cheap on E-Bay (£13 for 5 different ones inc postage) and take up no room round the house, stand on one end and hold the other end in your bow hand as if aiming, the heavier ones can be used to simulate drawing the bow string, they are also useful for warming up before shooting.

I have been told old school training is holding up a tin of beans for as long as possible no particular brand is necessary.

[Marcus26]

Originally Posted by rgsphoto

Marcus, have you ever tried to draw your bow with your other arm? I can't do it too well. I shoot a left hand bow, but I'm right handed ( left eye dominant) I would expect my right side to be stronger, however a few years of shooting has made my left hand side stronger. To get a compound to the point of let off does need some degree of strength, even if you are lucky enough not to notice it any more.

I think that strength is developed through shooting though. If someone is really keen to build that then possibly buying a cheap 70lb bow and shooting that every so often would help.
I can shoot left handed, but only out to about 48lb compound.

While I think weight training can help, I think most would benifit from improved form and practise more than weight training.