5 Great Strength And Conditioning
Exercises For Archery 5 Great Strength And Conditioning Exercises For Archery

Fit and Me contributed to this article.

Archery builds concentration, hand-eye coordination, and mental toughness. Adding physical conditioning to these attributes will make you a better archer and make archery more fun.

Archery is addictive and it’s hard to put the bow down once you get started. Increasing your strength and stamina will give you better control over your shot and allow you to shoot longer, which means more fun.

Building strength in your shoulders, lats, back, core and glutes will get you archery fit and range ready. Here are 5 great strength and conditioning exercises you should have in your workout to maximize your archery performance.

Single Arm Dumbbell Row

The single arm dumbbell row helps strengthen your rhomboid and arm muscles, which you use to draw your bow. This exercise will help you shoot longer and increase your draw weight.

To perform the single arm dumbbell row:

  • Lean over and place your arm on a flat bench.
  • Try to keep your back as close to parallel with the ground as possible.
  • With your free hand, grab a dumbbell and hold it with your arm extended.
  • Pull the dumbbell up to your ribs while maintaining good postural alignment.
  • Lower the dumbbell until your arm is fully extended.
  • Repeat for 8-12 reps, repeat with the other arm.
  • Rest for 60 seconds and repeat 1-2 more sets.

Dumbbell Side Raise

Strong shoulders aren’t necessary for archery, but increasing shoulder strength can help stabilize your bow. This exercise creates strong shoulders and it will make them mobile as well as balanced. Dumbbell side raises are a good unilateral exercise to keep your shoulders strong and healthy.

To perform a dumbbell side raise:

  • Stand in the upright position while holding a dumbbell in each hand.
  • Bend the knees slightly and keep your back straight and shoulders back.
  • While keeping a slight bend in your elbows, raise each of the dumbbells until they are parallel with the floor.
  • Return to the starting position.
  • Repeat for 8-12 reps, then rest for 60 seconds and repeat 1-2 more sets.

Romanian Deadlift.

The Romanian deadlift, commonly referred to as an RDL, is a staple exercise for athletes from all backgrounds. As you’ll learn in archery lessons, your stability starts with your stance. A strong foundation for your shot means more accuracy and easier shooting.

Performing RDLs is a sure way to develop strong glutes, hamstrings, and lower back, which are all important muscles for your stance.

To perform an RDL:

  • Standing upright and keeping a slight bend in your elbow, hold a barbell so it is in line with your hips.
  • Be sure to keep your shoulders back and maintain good postural alignment in your back at all times.
  • Bend your knees slightly and slowly lower the bar to the floor.
  • Once the weight plates touch the ground return to starting position (do not bounce the weight off the ground)
  • Repeat for 8-12 reps, then rest for 60 seconds and repeat 1-2 more sets.

Rowing Machine

If you want to shoot from dawn to dusk then try this exercise a try to boost your archery stamina. The rowing machine increases muscle endurance for many of the major muscle groups and is a great addition to any workout routine.

To use a rowing machine:

  • Carefully sit in the seat provided.
  • Lock your feet into the foot pads.
  • Grab the handle bar in the front of the machine.
  • While maintaining good postural alignment, begin by pushing off with your legs.
  • When you are fully extended, keep your shoulders back and pull yourself back up to the starting position.
  • Repeat for 750 meters at 32-36 strokes per minute.

Forearm Plank

The forearm plank is a good exercise to improve core stability, strength, and endurance for archery. It’s an isometric exercise, meaning your muscles contract without moving.  If the basic forearm plank becomes too easy of a movement, there are many other variations to make it more challenging.

To perform a forearm plank:

  • Place your forearms on the ground directly under your shoulders.
  • Put your toes on the floor so the only points of contact with the ground are your toes and forearms.
  • Keep your knees, hips, back, and shoulders aligned.
  • Squeeze your glutes and abdomen tightly.
  • Hold this position for 1 minute or as long as you can.
  • Rest for 60 seconds, then repeat 1-2 more times.

The key to any new workout routine is knowing your own abilities and building into the workout. Start slow and know your own limitations. It’s always a good idea to discuss your training routine with your doctor before jumping into a workout. It’s also a good idea to have a trainer show you how to do each exercise and make sure you are performing them correctly.

There’s no better way to get archery fit than shooting your bow. If you need help finding a range, click here to find archery stores and ranges in your area.

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