Whether you’re a bow hunter or just starting out in the sport of archery, you’ll have some great days at the range. There will be times when it seems you can’t miss the target and the arrows are hitting it one after another in nice groupings. However, you may suddenly realize that your bow arm is shaking slightly, and it’s getting harder to sight down the arrow. Your aim starts to suffer, and it feels like you’ve lost your momentum.
Have you ever tried to hold your arms extended for any period of time? Go ahead - try it. At first it’s easy, but after a few minutes, your shoulders start to ache, you can feel your upper back muscles straining to hold your arms up, and before you know it, inch by inch, gravity wins and your arms start to drop. Now try the same exercise holding five or six pounds. That may not sound like a lot of weight, but in that position, your body knows it is.
You can easily estimate that your bow, including all its accessories, weighs that same six pounds, give or take a pound. You’re holding the bow’s weight straight out with no support. Add to that weight the poundage each time your arms work together to draw the bow, and it’s easy to see why you can get pretty fatigued after shooting a few arrows. Here are a few tips to work up your stamina and get you into top shape for a hunt or tournament.
Take a one- or two-pound dumbbell, and lift it into the same position as if you were holding your bow. Hold the position for a count of three, and then lower the weight slowly. Do two or three sets of three repetitions each. These are basic weight-training exercises that work on the muscle groups involved in archery.
Also, working the lateral and shoulder muscles can be beneficial. When working with a bow, muscles we don’t use all that much on a day-to-day basis are put to the test. To work these groups of muscles, sit on the floor holding a straight bar, and do a rowing motion. Visualize the muscles between your shoulder blades contracting and doing all the work to pull back. If you do this exercise properly, you should feel a pinching sensation between the shoulder blades. Hold the position for a second or two and then let the weight down slowly.
The same muscle work can be accomplished by placing one knee and hand on a bench (one set for left, one for right), taking a light dumbbell in your free hand, and doing one-handed rowing motions. Lastly, there is a little gadget on the market called a Bowfit. This piece of equipment is made from elastic tubing and works to imitate the motions of your arms when you draw a bow.
To help maintain relaxation and prevent tight muscles, practice keeping your hand loose. So often, beginners feel like they are going to drop the bow when trying to loosen their grip. You can use a wrist strap attached to the handle of your bow to help relax your arm. Gripping the bow too hard can cause a jerk to either the left or the right on the release. The braided leather strap wraps around your wrist and offers a sense of security.
Remember, never to go bow hunting until you are a competent bowman.