Archery is a fun and entertaining sport but it requires strength, stability, and focus. To improve shot accuracy and avoid injuries, you need to incorporate archery exercises into your life.
Archery uses a multitude of upper body muscles, such as the chest, shoulders, back, biceps, and triceps. Our recommended archery workout plan will enhance your mental and physical capabilities so you can improve your form, and ultimately, your game.
If you enjoy archery, bow hunting, or bow fishing, doing these exercises for archery will help you develop the skills necessary to become an expert archer. These archery workouts are for everyone, from children to adults and beginners to experienced archers.
Setting Up for Archery Exercises to Increase Draw Weight
Before starting any strength training for archery, always warm up and get the blood flowing into your muscle groups. To do this, roll out against a wall with a tennis ball or lacrosse ball, paying particular attention to your traps, lats, shoulders, back, and chest.
Continue with basic arm movements to warm up your shoulders. Perform small forward and back circles, rotators, reverse
flies, mock jumping jacks, and front raises. Then, do the same motions with light dumbbells. The next step is to perform archery stretches with a resistance band on a high bar or low bar, with a focus on your lats to maintain mobility.
Exercises for Bow Hunting and Archery
Some of the best archery exercises are shoulder exercises that give you a full range of motion and work all of your deltoid muscles. Some of the top shoulder exercises for archery include:
● Shoulder presses lying face down on an inclined bench
● Standing arnold presses
● Seated front raises with palms facing up
● Lateral side raises with a resistance band or dumbbell
These exercises are fantastic for increasing shoulder, rear delt, and trap stability.
Some other helpful archery exercises include:
● Single arm dumbbell rows
● Push ups
● Chest press with resistance bands
● Tricep press with resistance bands
AccuBow’s Pyramid Workout
The pyramid workout for archers is a progressive overload training method that combines precision, stability, strength, and proprioception – which is the connection between the mind and the muscles. To begin the pyramid exercise, grab your very own AccuBow and point the laser at a small target with very little resistance.
Once your muscles start to fail and the laser bounces outside the target, increase resistance by 15% and move on to a slightly bigger target. Once you've failed, up the resistance by 15% once more before switching to your biggest target. This archery exercise will boost your stamina and concentration as well as your shooting proficiency and accuracy.
Benefits of Archery Exercises
These workouts for archers help you develop a powerful upper body by focusing on the muscles used to draw, hold, and fire your bow. Our workouts for bow hunting strengthen your core and shoulders, allowing you to draw heavier bows and shoot more powerful shots.
So if you want to improve your archery skills, incorporate this archery workout routine in between archery sessions, and start witnessing incredible results!
ARCHERY STRENGTH EXERCISES
Archery uses several main muscles of your body. Archery strength training gives you the necessary power to draw the bow back and hold it still as you aim down the sights. Below are a few productive archery strength exercises that can build your muscles for success.
Dumbbell Lateral Raises
Dumbbell Overhead Triceps Extension
These are just some exercises that will help you increase your strength. There are also a number of archery tools to get the most out of your strength training. AccuBow‘s training devices, for example, are great tools that help you build strength and power. With drive and dedication, you will be able to see the results you want in no time!
ARCHERY SHOULDER EXERCISES
Archery can put a lot of stress on your shoulder muscles. Strengthening the muscles in your shoulders can reduce the risk of injury. We have put together a few archery shoulder exercises that will help keep you healthy.
Single Arm Cable Internal Rotation
Single Arm Cable External Rotation
Resistance Band Pull Apart
Using Archery Simulation Tools
Even though you may be sidelined with an injury, you can still work on your craft. Give these archery shoulder pain exercises a try today!
OVERCOMING TARGET PANIC
Target panic can occur in even the most experienced archer. This usually stems from the early stages of learning how to shoot a bow. Many archers are told to squeeze the trigger once the pin is in the middle. However, it can be difficult to hold the pin on the target while simultaneously dealing with a release aid. More often than not, archers unconsciously fall into the routine of touching the trigger as soon as the sight moves over their target, which can result in a shaky miss. Poor accuracy can greatly affect your confidence. As you continue to build up the misses, you slowly integrate the wrong form or technique into your shooting routine. This can be catastrophic for an archer. Overcoming target panic as quickly as possible is vital to avoid falling into a shooting slump. Below, we listed a few target panic solutions and tips to help!
Change Your Release
Target panic can be a frustrating experience. Try these target panic tips and solutions to see if they can make the change you are looking for.