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Author Topic: Bow Hand Exercises?  (Read 1712 times)

Offline cuzsis

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Bow Hand Exercises?
« on: September 01, 2011, 01:29:23 PM »
 I've got an older compound and it's kind of heavy for me. I can draw it just fine, but holding it steady with my bow arm well...my bow arm is weak right now after taking time off of exercising thanks to my SI joint.  @--0--0127

 I'm not going to be able to make the opener this year, but I'd still like to get out later this season if possible. I was wondering if anyone had advice for getting my bow arm back in shape (other than shooting, of course, since I'm already doing that when I can  ;)). I have a couple of dumbbells and have been using one of them to hold out like my bow. I figure that's better than nothing, but wanted to check if there were more "official" archery exercises, ones that have withstood the test of time already?  ##$%#1119

 Thanks!  ;D
 

Offline red28

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Re: Bow Hand Exercises?
« Reply #1 on: September 01, 2011, 01:38:45 PM »

iam not sure but my memory tells me there might be a some tye of  like rubber band system  you can use to pull and strengthen your arms for a bow???

for some reason that is hitting me ...

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Offline yari

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Re: Bow Hand Exercises?
« Reply #2 on: September 01, 2011, 02:09:20 PM »
we there is a band type rig that you can get. i think all the major outdoor magazines have it.

other than that, i would say get back to the basics. push-ups, pull-ups, sit-ups/crunches. i know, you are saying sit-ups? well, your stomach is the is the center of your body and has a huge impact on how the other muscles perform. since you have some wts, you could also do bent over rows. this will simulate pulling your bow.

good luck
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Offline cuzsis

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Re: Bow Hand Exercises?
« Reply #3 on: September 01, 2011, 02:31:14 PM »
Sorry, let me try this again.

 I shoot right handed. I'm not having any trouble pulling the bow string, just holding the actual bow itself steady with my left hand/arm. It's heavy and is wobbling too much to get a very good sight picture. :P

 I have the rubber band thingy, I generally use that in winter when it's too cold to shoot.

 Been doing a new exercise regime and that's been going well. Just need to beef up my lower left arm, since that's the muscle that's fatiguing much more quickly than everything else. Looking for an exercise that will target that specific muscle group.

 I suppose  I could go back to batting practice? That always worked the lower arms quite a bit, lol!
« Last Edit: September 01, 2011, 02:50:06 PM by cuzsis »

Offline yari

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Re: Bow Hand Exercises?
« Reply #4 on: September 01, 2011, 03:18:10 PM »
OK, now i know where you are targeting. forearm curls would help. put your forearm on your thigh while setting and curl a weight moving just your wrist. your wrist should go below parallel on the way down and to almost 90 degrees in the up position

you could also tie a rope on a one end to a dumbell and the other end to a round piece of wood like a broomstick. hold both arms parallel to the floor w/ your hands on each side of the rope on the broomstick. then wind the bumbell up and down several times   

both are great forearm exercises. good luck
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Offline Snortweeze

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Re: Bow Hand Exercises?
« Reply #5 on: September 01, 2011, 03:20:22 PM »
I would get a 5 or 7  pound hand weight an practice holding it in the shooting position.
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Offline ZLong19

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Re: Bow Hand Exercises?
« Reply #6 on: September 01, 2011, 03:30:25 PM »
rotator cuff workouts.... I use to do these when I played baseball and still do them to keep my shoulders in shape for bow hunting.

Take a 2.5 pound weight (you don't want to use too much because it will actually tear your cuff)
hold it in your draw hand straight out from your body, now make a 90 degree angle with your elbow to where  hand is facing up an your palm is facing straight out in front of you
Now do a back and forth motion with your hand in front of you but never lowering your hand past the height of your shoulder....

Maybe you understand,  it works for me

Good Luck!!!
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Offline ZLong19

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Re: Bow Hand Exercises?
« Reply #7 on: September 01, 2011, 03:32:43 PM »
Sorry, just seen it was your left hand/arm....  you can do forearm workouts with a bar or a light weight (heavy enough though you feel it working) were you curl the weight using nothing but your wrist.

Or invest in one of them shakeweight things and aways you go   @--0--0101
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Offline 5114TX

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Re: Bow Hand Exercises?
« Reply #8 on: September 02, 2011, 12:38:57 PM »
Cuzsis, get a rubber ball about baseball size and just squeeze it as many times as you can.  It will build up all the muscles in your hand, fingers, and forearm.   Start with a softer rubber one, then you might want to switch to a tennis ball or a harder rubber one to get more resistance and build more strength.   Works for me, and you can do this almost anywhere.
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Offline cuzsis

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Re: Bow Hand Exercises?
« Reply #9 on: October 25, 2011, 02:56:12 PM »
 Wow, those are some great ideas! Thank you guys!

 Sadly I missed out on early season because my back went out. Still have no idea what happened, but I'm more or less on the mend now. I'm getting ready to slowly get myself back out and shooting, I'll be using these ideas to work my bow arm when I'm not shooting.

 Looks like work may be slowing down for me a bit (has it really been over a month since I last posted?! Eesh!). I'll miss the $, but I can't complain about the timing!  @--0--0105

Offline 5114TX

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Re: Bow Hand Exercises?
« Reply #10 on: October 25, 2011, 03:28:29 PM »
Take care of that back, and I hope the exercises work for ya!!
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Offline cuzsis

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Re: Bow Hand Exercises?
« Reply #11 on: October 25, 2011, 04:42:19 PM »
 I am! Absolutely itching to get out and do things again (including archery), but can't afford to miss work so I'm taking it real slow...

 I'll post back on how the exercises do!

Offline Lizette

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Re: Bow Hand Exercises?
« Reply #12 on: November 22, 2011, 05:25:41 PM »
   Donít grip the bow with your fingers. Let it rest in your hand. Use the 45 degree angled grip with the fingers off the bow.Keep the arm straight without a bend in the elbow.Keep the elbow pointing sideways, not down. Donít let it stick out into the path of the string.Push forward with the bow arm towards the target. Imagine the arm as a single unit and push with all of it.

 

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