Trad Gang
Main Boards => The Shooters FORM Board => Topic started by: Onestringer on March 25, 2009, 09:19:00 PM
-
If, now I really mean if, I get up off the couch and decide to work out, what exercises could I do to build my strength to improve my shooting?
Scott
-
http://www.bodybuilding.com/fun/exercises.htm
Deadlifts work also. :thumbsup:
(http://i236.photobucket.com/albums/ff241/waiting4fall/default.jpg)
-
Paddling a kayak for 3-5 miles two or three times a week really works the arms and back. Plus, you can stop and fish if you get tired. Bill
-
I was a rockclimber before my decline into bowhunting in my old age ;-) As a rockclimber, I would regularly do 15-20 pullups. I've never had any problems pulling any bows up to 65 lbs. This is not as good as it sounds, because I wasted years shooting heavy bows before I realized how much more accurately I could shoot lighter weight bows.
-
my advise Don't get carried away with bits and pieces and fancy equipment! or elaborate work outs
Push Ups
and
Pull ups
there is a reason they are so popular and effective
Perform them Properly.
-
It realy depends on what type of workout do you want to do. I like bodyweight exercises and will advocate them before using weights although a few specialized exercises I think are good with free weights, I don't like machines at all. I've only shot a bow a few times, I'm learning, but I have studied nutrition and exercise for quite a while being an athlete with Crohn's Disease.
If you go the bodyweight route I suggest do pushups, regular and inner. For inner pushups you are working out the tricep so you want to slightly arch your back to work it out. Do around 10 reps and 5 sets a day of each type of pushup. Also, pullups if you have a bar or an easy to reach branch. You will also want to work on your abdominal muscles and your legs. Do squats and lunges for legs and planks for your abs.
You can always pm me if you want a more personalized workout where I can work with your bodyweight and what you eat and drink to make a good diet/exercise rotation for you.
-
Thanks guys, I like the push up, pull up idea. Nothing to buy and no gym to become a member of.
Scott
-
Try some shoulder rolls 25-50 in each direction [make 6" circles] will really stretch and strengthen your shoulders!
-
What works for me is to go out and shoot my bow for an hour or two per day. :archer:
-
With a 40 lb dumb bell you can do a one arm row type exercise that does a fair job of working the same back muscles you should use when shooting a bow - just be careful that you dontstart lifting the weight with your lower back when hunched over while getting into position.
But you cant go wrong adding in push ups and and pull ups. Strengthening the variety of muscles they work helps prevent injury.
-
just as important is exorsizes that improve balance and stability. i got a workout plan from some olympic shooters forum that explains it. i'll send you the web address as soon as i find it. i have been doing it for about 3 weeks now and it works. you won't be hercules but the exorsizes are pretty easy to do.
-
if i had to pick 1 exercise>>>>>>>>>>>> definitely dips....3 sets of 20-15-10 ( your body weight) every 4 days..it's not that your only building muscles but endurance also.. get where you can do 10reps with a 100#s around your waist......you will be able to hold a 40#-65# bow as quiet and still as a church mouse. Do not go parallel ...protect your shoulders
-
http://library.thinkquest.org try this
-
Shoot your bow. Just pull it alternating between hands without shooting. You'll work the correct muscles to help your shooting that way.
-
I recently started working out to build a bad shoulder and arm as opposed to babying it like I`ve done in the past. I can tell a huge difference.pushups and a dumbell workout with 10 pound dumbells have helped a lot.Its only ten pounds but after 50 reps you know it.I`ve also restarted my old TKD exercises to limber myself up. Still not loosing any weight though. RC
-
When I started shooting at the age of 12 I was a physical specimen of 70# and was shooting a 30# bow. I went to a special archery event with people from Bear archery and the new 48" Super Mag. bow being introduced. There was a woman there that may have weighed what I did and she was shooting a 55# Mag! Her husband was shooting a 65# Super Kodiak but pulling it 30". I made up my mind that I had to do that and I asked them their secret to pulling those bows. They said buy one in the weight you want to shoot and pull it every chance you get until you can shoot it. "You'll never learn to pull a heavy bow by shooting a light one." I've gained 80# physically since then and have added 43 years to my life but can shoot 80# bows all day.
-
you want to pull your bow back multiple times (as said above) and use your back muscles to draw the bow. Pulling a bow back requires different muscles than most things require and your arms arn't used as much as your back while pulling a bow back.
-
Yeah, you could go shoot that widow more....
I've also done lawnmower pulls with a reasonable weight dumbbell to build some stamina in my shooting muscles.
-
Well, I decided to work on it 2 1/2 years ago when I decided not to turn 55 fat (205# at 5'8") and out of shape. So I lost 40 pounds by laying off the carbs. I started working out on weights, slowly building up, and did a lot of back, shoulder and upper arm work with plenty of reps and sets to build the ancillary and support muscles, and to focus on the back tension muscles. After I lost the 40# I started running with my dog. She is great running buddy, and keeps me on pace, as she hates to slow down.
Now, 2 1/2 years later, I have my old college body, (but not the hairline). Things hurt more, but I can run 7 miles in an hour, bench press 220#, do 40-50 pushups, 20-30 dips, and pull the 100# right-arm bow-pull on my cable weights.
So, now I can string and shoot my Howard Hill 85# Wesley Special - easily and accurately. The 70# bow is a light bow now.
And, I feel great out hunting.
This is not bragging. Anyone in good health can do it. It's just to show what an old duffer of 57 years can do if you just start making a little progress every week, working on yourself so you can enjoy archery and the rigors of hunting the hard way with the younger guys.
-
I'm 63 and had a knee replacement last summer. Great overall body strength can be gained with simple kettlebell exercises and 15 minutes a day. Start off with the Enter the Kettlebell package.
http://www.kettlebellkettlebells.com/
-
...great idea!!...the kayak-fishing part.. :)
Originally posted by Bill Skinner:
Paddling a kayak for 3-5 miles two or three times a week really works the arms and back. Plus, you can stop and fish if you get tired. Bill
-
Get yourself the P90X work out and give it 6 months. You won't believe the results. :thumbsup: :thumbsup:
-
Going out and taking a walk with your Traditional Bow and shooting stumps is good exersize and it is fun to do. While walking around you get to see the beauty of nature that us hunters love to see. It just lets us be were we want to be. :archer:
-
quote:
Originally posted by bawana bowman:
Get yourself the P90X work out and give it 6 months. You won't believe the results. :scared: , the guy is killling me!!!
Seriously, I thought I was doing something deadlifting 500lbs 5 times, & curling 100lb dumbells 5 times, but this P90X is truly tough!!!
-
Here's what worked real well for me. I usually shoot bows in the 50-60 range, so in order to increase my shooting comfort, I got myself a bow in the 35 lb range and shot every day, even in the rain, I used a picnic tent to cover me. With the light weight bow I could easily shoot 200 arrows everyday. What that did for me is it allowed me to use the muscles I needed to without strain. It allowed me to create a solid, strong form. All of which helped me shoot my heavier bow with total comfort.
-
(Edit - My post was all about P90X, and then I realized I was getting too far away from shooters forum :knothead: so I deleted my post)
-
Very few muscles that you work out in a gym will actually build shooting muscles. work out by all means. I do. Get a form master to work on shooting muscles. If you are doing it right its your bow arm that should start shaking first when hold a full draw.
-
Stay away from heavy weight workouts.... not worth it. Any experienced and knowledgable trainer, therapist, and physiologist will endorse moderate rate and increasing technical difficulty rather than weight, kind of like the p90x system.
And the muscles you build in a gym DO translate into muscles used to draw a bow, I have no idea where guys get that from.
Whatever you decide to do maintain about 3 sets of 12. Between 1-2 minutes between each set. This is the ideal level of intensity for your goal.
-
Plus this will help to eliminate unbalance your muscle structure of your torso. An embalance can create huge problems. I think alot of people say that shooting a heavy bow hurt their should when in fact it was lop sided strength in their back and shoulders that strained and tore muscles and ligaments
-
Go to Marine Corps boot camp. :scared: All joking aside, exercises using your own body weight are very beneficial. At 47 I still go to the gym and in addition to free weights I incorporate exercises with my body weight. Exercising to shoot a bow is good, exercising to improve the quality of life is great!!
-
I do 20 push ups, pull ups, and sit ups every morning and night and it really makes a difference. by the way I get all my arrow wraps from onestringer. :thumbsup: :goldtooth:
-
Simply pushups and pullups. Unless of course, you're interested in a gym membership.
But I tell ya, bodyweight exercises should NOT be underestimated. As long as you use full range of motion, meaning you go all the way up, and all the way down. Perform the concentric phase explosively, and lower yourself for no more or no less than 1-2 seconds.
If you're interested, I can teach you and easy, non-draining and very progressive way to perform bodyweight exercises. Just tap me on the shoulder ;)
-
Personally I like therabands to keep in decent archery shape. But I'm not sure how well they work for actually building muscle.
-
Not very well. The most efficient way to build size and strength, is through weight-training.
-
Late last year, I bought a pair of "traditional" dumbbells. I keep them on my side of our walk-in closet so I remember to use them each morning and evening. I do 10 repetitions each of miltary presses & bent over rowing. I started out with with a pair of 35 lbers & I'm now up to 55 lbers. I have extra plates to go up to 60 lbs & I may stop there. I also use Bow Fit heavy rubber tubing device. It helps with my flexibilty as well as building strenth. I'm really surprised at how fast my strength is coming back. I hadn't lifted weights for amost 30 years.
I've been doing this as much for hanging treestands as for shooting my bow. An older dude like me needs to keep up his strength to hang stands & screw-in steps.
-
I do pushups,pullups,bardips,crunches and hike alot of miles! I don't have the desire to lift heavy weight or bodybuild and I don't pull real heavy bows, all my bows are 55# but I can pull them back and hold them comfortably if I have to, what ever you do stick with it and have fun because if you don't have fun it becomes a job and makes it hard to continue!! just my 2 cents, Jason