Archery Workout Exercises & Strength Training

Archery workout exercises and strength training can improve your aim and allow you to deliver powerful arrow shots.

Make sure to check out Archery Strength Training Devices in your local stores if you want the fastest results possible!

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A 30 pound bow may be standard for a beginner but some of us want to use heavy-duty bows that take serious strength to pull.  There are custom built compound and recurve bows that have over 100 pound(45kg) draw-weights!

We will go over specific archery workout exercises and strength training perfect for dedicated archers!

archery workout exercises and strength training

You need to work out!  And, over time, as you continue to do your workout routine, you will see a gradual increase in the poundage you are able to draw with the bowstring.

There is also the benefit of losing weight if you combine these archery workout exercises and strength training routines along with a proper diet.

These exercises are especially important to do if you are struggling to pull an average 30 Lb(14kg) bow.

 

Archery Specific Training

Normally, and very importantly, you should never draw a bow unless an arrow is properly nocked and it should always be aimed at the proper target.

These specific archery workout exercises are one of the rare instances where drawing a bow without an arrow is the main purpose.

A quick archery exercise to help correct your shoulder position and shoulder alignment is to draw the bow behind your head!

behind the head archery workout exercise strength training

Make sure to do it at your usual full draw.  A stretching band can be a nice substitute if you don’t have a bow ready.

 

Anchoring Training

  1. Get in your set-up position, aiming at a target with no arrow.
  2. Draw back into your anchoring position.
  3. Hold for 3-5 seconds.
  4. Then go back to the set-up position.
  5. Repeat.
  6. Work your way up to 10 reps and 5 sets with 4 minutes rest between sets.

 

Maintaining Form Training

  1. Get in your set-up position, aiming at a target with no arrow.
  2. Draw back into your anchoring position.
  3. Aim at a target for 30 seconds while focusing on your whole stance and form.
    *If you can’t hold it for 30 seconds, lower the poundage of the bow. If you are holding easily for over 45 seconds, increase the poundage.
  4. Work your way up to 10 reps and 3 sets with 2 minutes rest between sets.

 

Draw Stretching Training

This is normally done by using an arrow as a marker to indicate how far you are pulling back, so make sure to be aiming at a target!

You can also do this without your arrow, just make sure you perform your usual drawing technique as you will have no marker to see how far back you are pulling.

  1. Get in your set-up position, aiming at a target.
  2. Draw normally, planting your anchors.
  3. Then keep pulling back about 1cm, with your anchor in place.
  4. Feeling your draw expanding and stretching your muscles.
  5. Hold that position for 10 seconds before repeating.
  6. Work your way up to doing 6 reps and 5 sets with 2 minutes between sets.

 

Stretches and Warm-Ups for Archery

Stretching and warming up is always a good idea to do right before you begin any archery shooting session.  It helps your body get prepared for being in an archery stance for long periods of time.

 

Dynamic Shoulder Stretches

Dynamic stretches give your muscles a boost of endurance as they get warmed up by moving in a large range of motion.

archery workout and exercise gif

These perfect examples are from Jimi Ellis, check out his archery YouTube channel!

 

Double Anterior Shoulder Stretch

back stretch archery workout exercise strength training

This static stretching exercise extends your shoulders and chest, allowing your muscles to last longer before tiring out from constantly drawing your bow.

  1. Reach your arms behind your back.
  2. Grasp your hands together, keeping your arms extended.
  3. Lift your palms as high as you can.
  4. You should feel the stretching across your chest and shoulders.  Careful not to overstretch!
  5. After about 10-15 seconds release your hands.

If you aren’t able to reach your hands behind your back, you can use a towel or stretch-band in the meantime until you work your way up to being able to keep your palms in a closed fist.

 

HOYT‘s Recommended Warm-Up Exercise

This warm-up exercise has been tested by a highly rated archery brand to improve your range of motion!

  1. Get a long PVC pipe or anything similar in length to a broom handle.
  2. While standing, hold each end of the pole.
  3. Lift it above and behind your head until the pole touches your lower back.
  4. Return it back up above your head, then forward in front of you.
  5. Do 10 reps of this.
  6. Then 10 archery push-ups.
  7. Then 10 T’s.
  8. Complete!

Archery push-ups are explained in the next section.  T’s are similar to incline lateral raises, which is also in the next section, except you don’t use any weights as you lift your arms.

Archery workout exercises and strength training can improve your aim and allow you to deliver powerful arrow shots.

Make sure to check out Archery Strength Training Devices if you want the fastest results possible!

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Archery workout exercises and strength training can improve your aim and allow you to deliver powerful arrow shots.

Make sure to check out Archery Strength Training Devices if you want the fastest results possible!

Strength Training for Archery

Archery Push-Ups

archery push ups workout exercise strength training

  1. Get in a proper push up position and focus pushing down on the floor, spreading your shoulder blades away from each other.
  2. Now bring your shoulder blades together, meeting at the spine.
  3. Next do a proper push-up with your shoulders together.
  4. Go back up and spread your shoulders again before repeating.
  5. Work your way up to 10 reps of 3 sets.

 

Incline Lateral Raise

incline lateral press archery workout exercise strength training

  1. Get in an incline 45 degree position, either using a bench or standing, back nice and straight.
  2. Arms slightly bent with your palms holding the dumbbells facing each other.
  3. Pinch your shoulder blades together, then bring your arms up.
  4. Keep your shoulder blades together as you come back down.
  5. Repeat, keeping your core tight.
  6. Do 8 reps of 4 sets with heavy dumbbells.

 

Single Arm Dumbbell Row

dumbell row archery workout exercise strength training

  1. Get in a standing incline position, holding onto a bench or a table with one hand for support.
  2. Start by pulling the weight up to your hip.
  3. Then move it down, extending your arm and feeling it stretch across your shoulder blades.
  4. Repeat, keeping your back straight and core tight.
  5. Switch to your other arm after 8 reps.
  6. Do 8 reps of 4 sets with heavy dumbbells.

The Three Archery Bows

Ready to test your strength, but don’t have the right bow yet?  Choose one of these three bows loved by many all over the world!

Bow:how to hold a long bow
Traditional/Longbow
how to hold a recurve bow
Recurve Bow
how to hold a compound bow
Compound Bow
Average FPS:160 FPS200 FPS320 FPS
Pros:Classical bow loved by many and fun to learn.Faster arrow speeds with a more compact, often lighter bow.Many attachments and fine modifcations for incredible accuracy.
Cons:Often requires instinctive aiming.May require more upper-body strength.Restricted use in some archery ranges.
View on Amazon:view button ace of bowsview button ace of bowsview button ace of bows

Conclusion To: Archery Workout Exercises and Strength Training

If you are new to archery and have just begun shooting a bow and arrow, we recommend that you read our article A Guide to Archery for Beginners.

There may be things you haven’t noticed you were doing that can easily be corrected and improve your aim.

These archery workout exercises and strength training practices are what you have to do in order to be an archery athlete.

fit archery workout exercise strength training

Add it to your normal workout routine, or make a new one with a combination of both!

If you are busy and short on time, I recommend picking at least one of these archery exercises to do once a day.  Choosing a different one the next day.

Being determined and actually doing these exercises differs you between the professional and the hobby archers.

I highly recommend purchasing an Archery Strength Training Device for the quickest draw strength results.

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