5 Effective Exercises for Increasing your Draw Weight | Go up in bow weight with strength training
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- Опубліковано 28 січ 2020
- So you want to go up in draw weight but you don't know how to approach it, I teach you effective ways to get stronger so you can shoot a heavier draw weight and still maintain your form.
Join myself and my wife Heather who is a sports massage therapist and Personal/Physio Trainer and get 5 effective strength training exercises to easily and safely go up in bow/draw weight.
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Time Stamps:
Reasoning for exercise: 1:01
Warm-up: 3:04
#1 Squat: 7:37
#2 Shoulder Triples: 13:26
#3 Single Arm Dumbbell row: 16:25
#4 Body Pull: 18:17
#5 Russian Twists: 21:30
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Workout Equipment Amazon Links
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Adjustable Dumbbells (10-90 lbs): amzn.to/2RzLYak
Squat Rack: amzn.to/2RZVMJJ
Olympic Weight Bar: amzn.to/2RXIJbU
Link to Tuning Series playlist:
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Link to Form Series playlist:
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All of the info that will be in these clips are covered in depth and more plus active Q and A during seminars that we are hosing across the world.
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What would you like to see more of in this subject line? Strength training, endurance training, self care, stability training etc.? Let us know so we prioritize the most desired subjects for you archers out there!
I prefer flexibility since a lot of people have a rather tight pectorals and other shoulder mobility issues so I would definintly recommend doing flexibility exercise videos. Plus it helps to achieve alignment better as well as an easier expansion.
Luqman JW most people have tight pectorals due to having very weak back muscles.
Thanks for sharing these infos. I'm actually going through your video to complete my KSL training and reading on Coach Lee's book.My friend in China and I are actually preparing to translate your video in Chinese to spread the knowledge. Really appreciate your effort in these series. Wish you all the best!
Thank you for insightful videos!
endurance training would be very interesting for me. Also I wanted to ask about the role of cardio exercises for archers...
I would like you talk about mental exercises, concentration and stuff like that, I really like all of your videos 🙌⚡
Thank you! This was great info that I’ve been looking for! I’m 63 and working to get back in shape after retiring from mgmt as a lineman super and a pretty much sedentary lifestyle. Also going back to my roots and gonna play with the bare bow!
You guys are awesome. Thanks for a detailed session.
Thank you, Heather & Jake - I absolutely enjoy your posts!
Thanks Jim
Excellent video as always guys! Thanks
This is great. I have been looking for this for years. The explanation in detail for each exercise is awesome.
Thanks for watching.
A1 !! Thanks guys, great resource and much appreciated :)
Cool, thank you both so much! After I got lung damage and asthma (not related to corona) I got kind of despondent and didn't want anything, then youtube gave me some videos of Jake and I liked the idea of archery. Before that, I was engaged in shooting and it became boring to me, because it became too easy for me. Now I am doing archery and I feel like a living person again, the exercises have joined this and I really feel much better and my mood has become better too.
Great video! Thank you!
Thank you Heather & Jake, very good program and explanation in detail... will integrate most in my routine ! Rg Bernd
Thank You for this knowledge, as a 76- year- old power lifter and being out of archery for 50 years and just getting back to a sport I love I will add this to my routine. I also just got your Training for Archery book delivered. Thanks for sharing.
These exercises were great! Some of them were already in my workout routines, and I was glad to add the ones that weren't. Maybe in the next video, you can talk about SPT exercises and when you know for sure that it is safe to move up in draw weight. Thanks for the great content
This video was very informative. I have been shooting a compound bow for hunting Elk, Deer and bear since 1980. I would consider myself a sniper when it comes to shooting. Being consistently
accurate with tight groups at long range is very difficult. I think these 5 exercises is definitely going to help my stamina. I will continue watching your videos for more of these great archery workouts.
Thanks you guys for sharing your expertise enabling me to become a stronger bowman.
Cheer's
Scott @ Bowkill 1
Thank you SO much for posting this video! It is exactly what I need right now. Would also like to know more about how archery athletes can be proactive in using recovery techniques, what recovery techniques to use, and how often to use them. Ultimately looking for a weekly conditioning routine that includes recovery components. Thank you again!
Great videos series, great team doing the instruction, keep up the good work. Some of the exercises make my old joints hurt just to watch, but I can improvise.
We plan on a lot of variations for the community in the future. Just getting started.
Many thanks for those videos. They keep helping me to improve my form. I had an injury one year ago, I hope these exercices will prevent any others :)
Keep up the great work!
Dude this should be on top of every Archer to watch list
Fantastic - thanks. i have not shot for almost 20 years. Last time i was in my mid 40s and now am 67. things have changed in my body for sure. i purchased a 38 ATA compound target bow and this thing is heavy compared to my 33 hunting bow. Strength training is a must. this will really help me
Great info! Thank you for sharing your knowledge.
You are such a cool couple.
More please,,, the book is great,,, but it is great to see it in action
Great thanks for sharing 👍🏻
Thanks for being here.
This is awesome thanks so much!!!
Thanks for watching.
thank you very much, greetings from france
Me has salvado con este video, llevo dias buscando ejercicios para mejorar en ese aspecto porque me cuesta despues de un rato tirar con mis 30 lbs, muchas gracias
Thank you, very informative. The bit about preventing shoulder injury was good. I did martial arts when I was younger and absolutely wrecked my shoulders. Archery has really helped massively, and taking a break from it caused major shoulder problems, returning to it has alleviated them. The higher the draw weight, the better the results for me, and the tendonitis has gone, and lower back pain is also going. (I'm nearly 49, so not young anymore 🤣).
In a lot of sports knowing the firing sequence of the required muscles is key to doing well. I really liked the paper towel tearing visualization for the squat sequence.
Good job Jake , love your content !
#roadtoolympics
Thanks.
Hi guys, thanks for the video. I am just getting back into shape, this is very helpful. I am a archery hunter and am trying to do exercises that will strengthen my body for archery (and life). Looking forward to more, will start watching your other videos and will get your book to assist with the plan.
We will have another video out hopefully Monday on the same subject line.
A video covering endurance and stability specifically for archery would be awesome, I feel like I haven't ever really seen a book or video cover that.
Easy enough. will work on that for you.
I've been discovering your channel now for some time, and I find it pure gold.
Lots of very useful and really knowledgeable information here. I've just watched a video of how to tie a nocking point, which I then tried and succeed very well.
I am a longbow 3d competitor under WA rules, but I appreciate correct biomechanicaly efficient method of shooting, which I am studying now intensely. Not all traditional archers do, but more and more now, because good technique brings wins on 3d parcours.
I read books from Kisik Lee, and now I found a channel of someone who can not only explain the technique, but actually do it. I am very, very grateful. Thank you!
I have one question, though, but I don't know if you could even answer it in this comment format.
What is your opinion on difference (if there should be any) in loading and anchoring (high anchor for traditional shooting)?
I have acquired good alignment, but due to high anchor, string is not before my eye. If I try to move it there, I'm not aligned anymore because too short draw, and my drawing elbow is set totally wrong.
I manage though, by using certain anchor with reference points, and choosing alignment over string blur.
Any point to a right direction, or where can I find info myself (book, site or video) would be appreciated.
I know that to be as good as you, one must specialize totally in Olympic recurve and because of that doesn't necessarily know other styles of archery, but you mentioned barebow somewhere, and I dared to ask.
I apologize for my question, I hope it's not inappropriate.
I will remain your subscriber, and I thank you in advance, if you find the time for an answer!
Greetings from Europe!
The lunge stretch Heather describes at about 5:00 is awesome, especially if you've ever had meralgia paresthetica (Oh Lord, ugh!). Anything to open up that area in front of the hip and around the inguinal ligament so things can slide again is welcome. And that stretch will do it and keep it open. And these are all great, helpful exercises--thanks for sharing!
Thanks for the extremely useful information to make us all better archers. These exercises are a great start, in fact I believe if these were all you did you’d be in great shape Good job!
Love when the rooster calls… great video though!!!!
Thank you for the video. Went to orthopedics for drawing shoulder pain In my ac joint and my shoulder has no injury just need to stretch and strengthen. A timely video. I will check out your book
Good luck with recovery. We will do a lot more videos to help you out.
Thanks!
Thank you!
I needed to laugh when your wife added something to your warmup... Your face was just great :-) thanks for that nice video and your effort to push the infos out.
I wasn't laughing...
Great video ! I like to use the Pallov Keiser Push for the core training :)
Nice
I would like to see more about maintaining or rebuilding strength as you get older . I am 75 and a keen archer.
I had a shoulder operation a couple of years ago which was great but I still get a bit sore from time to time (most of the time), however it is nowhere near as bad as it used to be and doesn’t hurt when I am shooting arrows. I used to pull 40 to 50 lbs. but am now down around 32lbs, but would like to increase this to get a better arrow trajectory and better accuracy.
Work on rotator cuff muscles to stabilise the joint - I'm a bit younger than you, but have had major shoulder problems and surgery - and archery helps MASSIVELY, but it depends on the nature of your shoulder injury, what your physio has told you, and what surgery you had. If you've torn a tendon or two, exercising the muscle served by that tendon will only make things worse, much worse, and possibly permanently. Given increasing age, you also need to take into account bone density and levels of collagen in the tendons, ligaments and cartilage. Good luck and take care. Have fun shooting!
Thank you, thank you, thank you. Core stability for older shooters like myself that have kinda let themselves go
What about a video about mainting flexibility especially for the older archer?
Love the intro.
Thanks.
T HANK YOU! Excellent exercises, well explained t9 make them safe, and love the way you have fun together. Maybe some concentration on exercises that will help shooting stamina so the last shots are as good as the first, particularly for us older archers (70 later this year).
Thanks
I just stumbled upon your page I really love this! I bought a bow with poundage a little over my comfort level and i'm working to try and improve that. Do you guys videos of archery strengthening exercises for bad backs?
So being new to archery but 40 years of lifting weights, I have one little tip for squats. Keep your chin down. Keeping yours head up like you do puts pressure on your lower and upper spine. Just before you start your squat look at a point on the floor about 8 feet infront of you. Tilt your head down so you are looking at that point. Then squat as Heather says to do. Keep your head in that neutral position whilst squatting and deadlifts, look after your spine.
One thing I think would be beneficial would be practicing bracing. It's crucial for stability when you do high weight squats and dead lifts but I think it also help with stability if you do it while shooting. I know I can feel better muscle recruitment when I brace with all my lifts. Last thing I'll suggest is trying low bar squats as apposed to the high bar you were doing. It uses more muscles and forces you to use your glutes and lower back muscles more throughout the whole movement.
Great getting advice from someone who actually knows what they are talking about! Anyone who earns a silver is worth listening too!
Thanks.
Thank you for this great video. I have 2 lumbar hernias and I'm thinking which part of this routine I can try out. Maybe I have to skip the leg part...
Hi, great Video. Can you also provide some exercises for children?
Hi Jake,
Love the videos you're putting out they're super helpful, were so lucky to have you. Was just wondering if you have any idea with helping stop my bottom finger slip off at full draw?
Is it slipping off the tab or the tab slipping off the string?
@@JakeKaminskiArchery the finger slips off
Off the string sorry
Steven Kent is the finger slipping off the tab then? Off the backing I mean?
Steven Kent I would start by replacing your finger tab backing leather.
Great video, I love working out, I do calisthenics everyday. I do get tendonitis in my left forearm, any advice? Cheers!
Lol she had to say this part is rock solid
Hey guys, loved the video, but can pull ups be a good alternative to the body pull exercise? I've been doing those ever since I started..
How about some tips to keep your bow arm steady at full draw. I am primarily a recurve archer, but always suffered from bow arm shake to some degree. I have just started compound shooting, and even with the let off I am still getting a little bit of trouble holding the bow steady, as it wavers around the aim point.
Ive been having challenges with that too. My best tip is to focus on pushing towards what ur aiming at, instead of focusing on holding it still.
Theirs a bar I like I think it's called a spider bar not sure it has handles in the front pads around the neck and shoulders it's a little heavier then the strait bar but it's nice
It would be great if you broke out the warm up as a separate video so we can replay it a couple of times, same thing with your rock tape videos. Thanks for the great content!
What are some good exercises for bow arm Strength/Stabimity?
Great video! One question I'd like to ask. Can you use dumbells for squats? Slowly increase the weight? Ok, that was 2 questions.😁
For me, I would like to see segments on endurance training. Especially after shooting your 100th arrow.
You'd have to hold them like a suitcase, however to get up to where I used to squat while shooting, my grip would give out far before my legs do. Barbell squats at minimum is optimal.
You can hold a heavy dumbell in front of you on your chest while doing squats. Look up gooblet squats.
As someone who has a weak back and core. Any suggestions on how build up to this with out over doing it. Thanks Dan
Hi Jake, thanks a lot for the video. I’m a former powerlifter so that I have no problem with strengt but Archery is endurance sport, so that I find difficult the last arrows... last of a set, last of a competition etc. Is it possibile to solve this problem at the gim, without doing SPT exercises? Since i started intensive training with Archery ( olympic style) I started have hip pain too... do you think there is a relation between the specific Archery muscle movement and the hip muscles? Thanks in advance for the answer. Take care. Riccardo
I needed this for months... I've been struggling with my 32lbs limbs and I had to buy 22lbs limbs and do basic SPTs which didn't seem to push me while my 32lbs limbs cause severe pains after SPT which is why I stopped archery for months.
Going to incorperate warm-ups (Yes I never warmed up) and your exercises and see where it goes!
Keep at it!
Yeah the warmups are very important here. Not warming up can cause discomfort in the 1st and 2sets which I didn’t really like, properly warming up mean your 1st set till the end have the same feeling.
Thank you for a well crafted video tutorial. Perhaps a short video segment on fun cross training sports for archery prowess. Swimming, (?). Kindest regards.
Will do.
I will like to see some lower back exercises thanks
Will add that to the list thanks.
Thanks for the video. Sure will be very helpful for me. But just one question.. how many times a week do I need to work out? Or is it a everyday workout routine?
3 days a week is good to start and see how you feel.
How about for Para Wheelchair Archers? 🤔 💪🎯
I’ll see what we can come up with...
Hi, plz help
When should we workout
In morning before practice or in evening after practice
Very interesting video, but all such devices need a lot of room (and a bit money, BTW).
Some training for archery with TRX, for instance ?
I found all your exercices with TRX on youtube, but in different places and that would be very useful to have also them on your chanel.
TRX is useful, however to get a full squat you do need a real Olympic bar or a gym that has one. I will do further videos in the future for those without equipment or lack of space.
Any specific exercises to strengthen the bow arm/shoulder?
1. Scapular retractions. Use an ordinary pull-up bar, and starting in a dead hang position, use your lats to pull your shoulder blades down, lifting up your entire body a small distance. Do not bend your arms. This exercise will strengthen the muscles responsible for holding your bow shoulder down.
2. Rear deltoid fly. These will strengthen the muscles that resist the inward torque loading on the bow shoulder. The most effective implementation for archery would probably be in the standing position using a cable fly machine, and focusing only on the outermost portion of the movement, which puts your arm and shoulder in a similar alignment to that of drawing your bow. Hold for 5-10 seconds when your arm is in that position to simulate the typical hold time at full draw.
3. Side planches. Start in the sideways planche position with your bow arm as the supporting arm. Hold for 10 seconds at a time to simulate the approximate draw and hold time of shooting, rest, and repeat. This will strengthen all the muscles that help push the bow away from you and prevent the tendency to collapse inward at full draw. You can use a Perfect Pushup handle to simulate the grip of the bow and reduce wrist strain of the supporting arm.
I'm a right handed shooter with left elbow pain. What am I doing wrong?
What would you recommend for someone who has bad knees? Squats are extremely hard for me, (not to mention painful), as I am overweight and have some arthritis in my knees. I have to have shots in my knees every few months. I have a little pain in my shoulders on occasion, but think that training will help that. I also have degenerative disk disease in my lower back as well as spina bifida oculta, which is very mild. I'm going to be 53 next month. I'm 6'4.5" and 324 pounds. I am very out of shape so I need to start easy.
Look up the “knees over toes guy” he has some stuff that may change your outlook on life!
I do the body pull exercise with TRX straps. Should my hands stay in the same orientation as they are with the bar throughout the exercise, should they be 90 degrees different from that throughout the exercise, or should they be in one position at the extension position and the other at the flexion position? ..... kind of hard asking this question just with words..... I'm guessing that maybe at the extension (lower/hover) my hands should be the same as the bar position... and when I pull up they maybe should rotate 90 degrees?? What are you thoughts?
Thanks
Try a neutral grip, so thumbs pointing upwards.
Where do we incorporate violent jerking twisting motions in these exercises?
anytime there is a heavy lift, especially when you can use your back as the main mover.
I’m looking for strength building
Good video and cool explanations 👍
But is your shoulder movement decreased or do you make the circles for specific reason not straight?
I did a couple of years in the sport of Triathlon (and therefor in Swimming) and the folks there could even circle extreme motion with straight arms.
Is this kind of flexibility not nessesary for archery?
I have odd range of motion from pitching as a kid. Ideally flexibility is good but joint mobility seems more important. One can only dedicate so much time to flexibility when there is so many arrows to be shot during training.
@@JakeKaminskiArchery Thank you for your answer 😁 and I can really understand the point of limited time of Training and the use to the type of best training for the most output 👍
Hi, Jake. Greetings from Russia :)
I have a question: Do you consider to review other archers form at any time in the future?
Yes, working on coming up with options at the moment. Would you prefer a video response or a skype based call?
@@JakeKaminskiArchery Skype-based calls are far too individual, yet valuable for a specific person.
I personally respect your time in terms of popularizing archery on youtube, so I'd rather see you make it as a weekly format for your channel.
This way it gives more benefits both ways: to you as a content creator and to us as a viewers/archers in order to improve.
+ also, I'm not quite sure if you'd take a review on a barebow form
I've noticed while watching tournaments that belly clearance isnt something to pay attention to :)
Do we have to do the leg swings that fast? 😆
“A pint a pound” a pint of water or milk is close to a pound. A gallon is close to 8lb. In case any one need a starter weight from the kitchen.
Wouldnt just shooting more do the same thing?
Of course
What kind of shoes are those? The Nike what..
SHE called YOU . . . . OLD!!! Gahdammit, she did NOT! She referenced your body MATURING. Trust me on this - I'm gonna be 66 on Saint Paddy's Day 2021. And boyOboyOboy did I learn about my body MATURING half a lifetime ago, when I was professional infantry soldiering from my late teens through to my mid-thirties. Worried about getting older? Roll with it Jake - it's not like there's a half-decent alternative 👍👍
Hi Guys, something I would like to see is some of the core exercises you guys recommend. I know that alot of people completely give the core a miss and go for the t-shirt workout.
Will work on it for sure.
Doing 10 rep hypertrophy for squats is the exact opposite of what you should be doing if you want to build strength and not size.
nice nikes
what is the name of the model?
I would argue that you should already be engaging in regular barbell training as it is
There is a theory among "warbow" guys who really are pulling back very heavy stuff , that classical gym training is good for nothing because drawing a bow engages very specific muscles...so if you want to train for heavier drawweights just take something very heavy and pull it. What do you say to this guys? With all respect, A.S.
Do keep in mind that target archers want to build their muscle while maintaining form so a too heavy bow will degrade their form and cause a lot of issues on the target especially at 70 meters where precision matters. Those "warbow" guys do shoot very heavy poundage but their target is not scoring rings but rather a man sized target or anything bigger and they don't score, as long as it hits the target then that is what matters for them. Target on the other hand not so much.
We shoot for score so it's a very different nature on how we build our muscle. Remember in target archery form comes first then strength hence why we tend to stay at 40 - 50 pounds and even that's pushing it. For most amateurs they would be around mid 30s to low 40s. As long as they can remain consistent on those low poundage then the speed you get from high poundage won't matter as much. Better to get a slow X ring than a fast miss.
@@BlasterKotakatik I absolutely agree for target archery form is paramount. I was talking only about a straightforward method of building special strength irrespective of technique : when you exercise on a machine or with weights in a gym you do not ruin your archery form do you? Best regards A.S.
@@alexandersalomatin8650 If that's the case then you can use your bow and pull it back like a weight to build muscle. But a balanced workout is the most recommended and that is what is being shown here in this video so as to not create a lopsided muscle.
@@BlasterKotakatik Thanks very much! I really appreciate!
If you are working out correctly and adding proper recovery techniques your workouts should not harm your shooting, it should only increase your skillset.
that you for the time, but never should you do single arm back pulls with a knee on the bench and other arm supporting. This causes a TON of hirneas and other groin issues. Instead put both legs on each side of the bench and then brace with the open hand. And side note, use rubber bands to do the back exercises and hold on the end.
Have him take his shirt off. Makes it so much easier to see the specifics
She really scared me when she said hernia.
jake ive hurt my bow shoulder i over did it shooting and it hurts well i found a guy thats a physical therapist with a channel called pain free archery and i wanted you and your wife to kinda look it over to see if its a viable channel or is the guy full of it lol.. thanks jake and heather you guys are awesome ua-cam.com/channels/xZjdeirkNMoc6VGX5Z9ypQ.html
That’s funny
Pulling the bow wrong
My ticklish self could not have someone touch me like how she was touching him in the beginning. I'd be squirming and giggling like a madman.
Lost me with the goofy brace for the bar. But to each their own
I have extremely bony spinous processes and bruise there with weight above 60 kilos.
First 100% incorrect statement Ive heard from you Jake. I do NOT have soup cans in my house…
I apologize but you two get a lot of things wrong about weight training.
1. Not passing your toe line with your knees during a squat is causing injuries. Not preventing it.
2. Front shoulder raises isn’t a compound exercise.
3. A DM row isn’t activating your triceps.
4. Hypertrophy is the process of building more mass.
Too much talk for nothing