Back Tension

[radsbow]

Many thanks for the diagrams, Video and links Barry C.

[joetapley]

I don't think that 'back tension' is in itself is a positive thing the aim is rather to avoid any forces other than a straight pull with the string hand. Ultimately the only contact the archer has with the bow, and the only thing dictating its behavior is the interaction with the two hands so everything should come back to what happens with your mitt/bow interaction. So there's more than one way to skin this cat.

For me I've found that getting a feeling for what's going on with muscles etc. is done by pulling up on a bungee (low poundage bow an alternative if you have one). You then transfer this to the higher draw weight of the bow (The Formaster is an oft recommended, if expensive, device to aid this).

As to getting (for me) a good back tension - the mantra is "pull the bow arm scapula down throughout the shot and once at anchor to expand through the clicker by pulling the string arm scapula downwards". Do the latter and then a 'clean release' just happens. Don't favour the move the elbow back or rotate the elbow approaches - this is one of my bad habits. You can move the elbow around using all the wrong muscles.

[Marky Mark]

Seems that everyone wants to add their bit so I thought I might as well add my own comments. I started shooting when I was 14 (15yrs ago) and I am all too aware of the problems that can surround 'how to draw your bow'. Although it does sound simple, there is one very important issue that should be addressed. If you do not draw the bow correctly, you can damage, or leave your shoulder open to damage at a later stage.

When I first started shooting, I used to have a very high draw arm that was consistent with the High draw approach. As a direct result of years of shooting this style, my shoulder then became very lop sided to a point where I partially dislocated it whilst doing front crawl (as this is the opposite rotation but essentially the same movement that I used to draw the bow.

They way to ensure that you are drawing correctly is to 'try' drawing the bow across your chest whilst keeping your elbow and your draw hand at exactly the same height as your shoulders themselves (note you should not move your release hand under the chin whilst trying this.) This ensures that the draw weight is kept in line with the stresses that will be placed on your bones (arms, collar bones etc.) If you try this you will find it very easy and it feels natural. This is because you are having to do the minimum amount of work. Now try doing a high draw. This is when the bow arm and the draw arm starts up in a high position (ensure that the angle of the arrow is parallel with the floor). This draw method uses your Lats to pull your arm down and once in the final position, your elbow will be very high.

You should have felt a considerable difference between how the two actions felt. You should also have felt which muscles you used in each approach.
As stated by many people before me, you should feel all the tension between your shoulder blades (as in the earlier example). This is the correct way to shoot.

Oh and one last thing. If you get to full draw and something doesn't feel right, come down and start again. Once your at full draw it is almost impossible to move the stress from one muscle group to another without messing upthe end shot.

[Jerry Tee]

I try to elbow an imaginary person in the nose who is standing slightly behind me and to the right.

[cliveanne]

Jerry Tee - 20/8/2005 5:20 PM I try to elbow an imaginary person in the nose who is standing slightly behind me and to the right.

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That's the one. #I tell my beginner's to imagine pushing sombody away with their elbow whilst holding the string.I also tell them to stroke the side of the neck with their finger as the elbow is coming back (at the loose). This helps them to stay in a straight line with the boss.</p>

An exersise I also give them is to have a carrier bag with sand in, with a weight comparable to a low poundage bow, I tell them to hold the bag as per normal (Not a a death grip) &amp; let the fingers totaly relax. This is the same as loosing the string, but at a different angle, tie the two together, &amp; you should have something like a good follow through eventualy.</p>

It works for the majority of my beginners. </p>

[cecile]

To feel back tension, and only back tension, here is an usefull exercice:

-Make a loop whith a rubber band. The drawing elbow shall be inside this loop.
-Hold the other ends of the rubber band in the bow hand.
-Adjust yourt stance as you do for shooting with your bow and perform a draw having your drawing forearm relaxed above the rubber band.
-Only the back muscles will work!

Very educational and usefull to test and improve back muscles working.

[radsbow]

cecile - 31/8/2005 10:02 PM To feel back tension, and only back tension, here is an usefull exercice: -Make a loop whith a rubber band....

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Thans for that suggestion, I'll be trying that today </p>

[Marcus26]

A key to getting back tension really working well is to keep your alignments through the entire draw process. This will keep the focus on the scapula and away from the arm and hand.
To train for this the Koreans do something that could be described as SPT Pumps. They stand there and they practice moving just the scapula on it's own for about 20 fast reps.
Teaching yourself how to keep the entire draw process in the scapula and not the release arm is the key to achieving correct scapula use during the shot. (I don't like using the word back tension, it makes people think they need to tense up, when the opposite is true)

However more importantly is that if you really want to achieve correct technique then don't set yourself score and time based goals. Give yourself a task like "I wish to develop correct use of the back" and simply work on that. Might take you a week or a year, but if you start trying to score high at the same time then you will simply mess both of them up. Get teh technique right and the scores will follow in due course.

[cliveanne]

Marcus26 - 18/9/2005 2:43 AM A key to getting back tension really working well is to keep your alignments through the entire draw process. This will keep the focus on the scapula and away from the arm and hand. To train for this the Koreans do something that could be described as SPT Pumps. They stand there and they practice moving just the scapula on it's own for about 20 fast reps. Teaching yourself how to keep the entire draw process in the scapula and not the release arm is the key to achieving correct scapula use during the shot. (I don't like using the word back tension, it makes people think they need to tense up, when the opposite is true) However more importantly is that if you really want to achieve correct technique then don't set yourself score and time based goals. Give yourself a task like &quot;I wish to develop correct use of the back&quot; and simply work on that. Might take you a week or a year, but if you start trying to score high at the same time then you will simply mess both of them up. Get teh technique right and the scores will follow in due course.

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Marcus26#You are right in what you say.##<font size="2">(I don't like using the word back tension, it</font> <font size="2">makes people</font> <font size="2">think they need to tense up, when the opposite is true)</font>### It is a method I have used, but not the same wording. Thanks for that point of view, I might get it accross to some of my pupils who seem to get it a little confused.</p>


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[Erika]

For trying to see if you are doing it right, draw up (without an arrow) aiming at a mirror. As you draw and settle, the drawing shoulder blade should stick out further than the bow shoulder. Practice moving that shoulder blade without using any arm muscle and you should have it.

Sometimes I think being able to see what you're moving makes it easier to get the body to obey.