Exercise for shooting the bow

[McDave]

I mentioned this briefly in my PowWow post on my trip to Mexico, but I’d like to expand on it a little here.

I've developed a program of drawing and holding the bow over the last year or so that has increased my accuracy substantially by increasing the strength in the muscles I use to draw and hold the bow.

I wanted to continue this program during my trip to Mexico, so I decided to buy a Saunders Power Pull and take it with me.  I use it in conjunction with a Formaster so I can release the shot after my hold. Releasing the shot without the Formaster will slap your arm and isn’t good for the Power Pull. Pulling the Power Pull is like pulling a super short bow, and chafes the outside of my ring and forefingers because of the finger pinch, so I will bring a shooting glove next time.  I found that adhesive tape works okay, but is not as convenient as a glove.

I got the Power Pull with weights, as I like to do some arm exercises with them.  The Power Pull plus weights weighs about 5 pounds.  The Power Pull has two tubes, about 25 and 40 pounds, which can be pulled separately or together.  The 40 pound tube pulled by itself is about perfect for me.

I believe the secret of increasing strength using either this or a bow is to pull to full draw and hold for longer than your normal hold time. I typically hold for 20 seconds, and do 5 reps on both the left and right sides.  I don't exactly time the 20 seconds, but I have found that 3 slow breaths equals about 20 seconds, so that's what I use.   This holding exercise, plus the arm exercises I do takes about a half hour to complete.

I prefer to do this workout with a bow and arrow, but the Power Pull is convenient when I travel.  It would also be convenient for someone to use in their office, or at home for someone who doesn't have the opportunity to shoot every day.  These exercises are low stress, and I like to do them every day.

The Power Pull costs about $65, so it wouldn't be the end of the world if it disappeared someday while I was traveling.  I didn't find it listed by any of our sponsors, but if you search the Internet, you will find it for sale other places.

[Hawk2]

Great idea McDave, I think I will start that as here in Wis we are getting into the winter months and we just freeze our fingers pretty easy and quickly Hawk2

[JNewton]

Hi, Dave!!!

I really value your opinion & help in this forum. You, Arne, and others have helped me out,  before I became a member, with your replies and responses. Thank you for that!

Because of that, and the 50# min. bow weight for elk in OR, I want to try the Saunders Powerpull. I need to get back into "Archery shape", after having rifle hunted for years. Would like to comfortably be able to handle my Brackenbury's 59#.

So I ordered one, but from Cabela's. They (and Amazon as well) currently have "No Weight" Powerpulls for $24.99, plus shipping. Is this the one you recommend?

Thanks, Sir!

Added in EDIT:

I blew that one. I re-read your post, and found you have the one with weights. Other than being much physically lighter than my bow, shouldn't it pretty much accomplish the same basic thing?

[McDave]

I have developed a series of arm exercises that I do in addition to the bow pulling exercises.  If you decide you want to do them, you can substitute a light-weigh dumbbell for the weights on the Power Pull.  At home, I just use the weight of the bow, which is about 3 pounds.  The Power Pull plus weights is about 5 pounds.  I don’t know that it matters much if there are weights on the Power Pull while you’re pulling it.  If you wanted to, I suppose you could dangle the dumbbell from the Power Pull while you’re pulling it.  It is convenient for me to have everything in one package when I’m traveling, which is why I got the Power Pull plus weights.

The exercises were developed to work the rotator cuff muscles, so it is not important to use a lot of weight.  In fact, I wondered if the 5 pound Power Pull was too heavy, although I got used to it over the course of my 2 week trip to Mexico.  The rotator cuffs are muscles used to rotate the shoulder, and tend to get weaker as we age.  They are also the main cause of archery injuries.  Normal weight lifting exercises don’t help them much, nor does pulling the bow.

I developed these exercises myself, but I ran them by my son in law, who is an orthopedic surgeon, who approved of what I was doing.  For all of these exercises, the weight is held in the hand, just as you would hold the bow.  The slower you move, the better the exercise will work.  All exercises are done on both the right and left sides.

1.  Raise your arm to the side, so it is parallel with the ground.  Bend the arm at the elbow so the hand with the weight rotates in and touches the chest, and then back to the starting position.  Do this at least 10 times, each side.

2.  Same starting position as #1.  Rotate your hand as far as possible in each direction (i.e. 180*) like the weight was an airplane propeller.  Do at least 10 rotations, each side.

3.  Same starting position.  Rotate your hand in small circles, first clockwise, then counter-clockwise.  Do at least 10 rotations, each direction, each side.

4.  Same starting position.  Lower your arm until your hand touches your leg, and then raise it back up again.  Do at least 10 reps, each side.