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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

This exercise hits the deltoid muscles located at the top of your shoulders. These muscles are used when you pull the bow back and aim. To do dumbbell lateral raises, you will need two dumbbells. You should stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your palms should be facing your sides. With little to no bend at your elbow, slowly raise the dumbbells up along your sides until they are at your shoulder. Slowly lower them back down and repeat.

Rowing Machine

A rowing machine can help strengthen your deltoids, latissimus dorsi, and triceps. To get started, sit down firmly in the seat. Place your feet in the footholds and hold onto the handle with both hands. As you pull the handle, extend your legs and push away—similar to a squat. Make sure your back is straight as you complete this exercise.

Dumbbell Overhead Triceps Extension

Simple yet beneficial, this archery strength training exercise will help you build your triceps muscles, which will help you hold and draw your bow. Stand with your feet about shoulder-width apart. Grasp the top of a singular dumbbell with your palms facing upward. Using both hands, raise the dumbbell up over your head. Slowly lower the dumbbell behind your head and raise it back up.

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

Use a weight machine with a single handle. The arm closest to the cable is the one that will be worked out. Place a rolled cloth under your armpit, grab the cable handle, and hold it 90 degrees to your chest. Slowly turn your arm so that your fist touches your chest. Slowly return to the starting position and repeat.

Single Arm Cable External Rotation

To do the single arm cable external rotation exercise, you will need a weight machine with a single handle. First, place a rolled cloth underneath your armpit. Grab the handle with the arm furthest away from the machine. While holding the handle, slowly move your forearm away from your body. Keep going until your fist is parallel to your body. Slowly return your arm to its original starting position and repeat.

Resistance Band Pull Apart

For this exercise, you’ll need a resistance band. Take hold of the band with both of your hands. Begin with your hands close together. Slowly pull your hands laterally until your arms are almost fully extended. Return to your original position and repeat.

Using Archery Simulation Tools

While you recover from an injury, there are several archery rehab devices that you can use to help strengthen your shoulder muscles. A resistance band can be used to simulate an archer’s pulling motion. Simply take the band and draw it back as you would your bow. Hold this position for about 5 to 10 seconds. Release the band and repeat. Another tool is the AccuBow. This revolutionary tool is perfect for those seeking to strengthen their shoulder muscles or rehab an injury.

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!

Blind Shooting

Your eyes can cause you to release early. Blind shooting can help eliminate target panic. Use a blindfold or just close your eyes as you shoot; this will help you focus on how shooting feels. You should stand close to a target to avoid missing–we recommend standing 2-3 yards away. Blind shooting can help archers overcome their target panic. However, for some it may only be a mere bandage and not a complete solution.

Change Your Release

Another target panic solution can be to change release styles. The goal here is to retrain yourself in order to eliminate any bad habits that you may have formed.

Training Bows

A training bow, such as AccuBow, can help you overcome target panic. It works on your release without the use of arrows. You can also practice in your home, making it an ideal purchase for any archer looking to get over their target panic.

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.