Here are Six Ways to Strengthen your Core Bowhunting Muscles (this article is good for any type of archery)

by Lon Lauber (taken from Bow & Arrow Hunting Magazine, August 2007)

Being physically fit in an archery sense will help you relax, aim steadier and have more confidence to shoot accurately.  Here are some specific exercises that target those muscles used in archery.  Break it down into two segments. 

Strengthen core muscles for a fit torso.  This will provide a stronger, steadier platform for archery.

1. CRUNCHES: This strengthens the abdominal muscles.  On a stability ball (use a 55 to 65cm inflated ball), lie down on the ball with your weight balanced in the small of your back, hands behind your head.  Keep shoulders flat and open with your face pointing toward the ceiling.  Keeping your spine straight, raise the torso 6 to 8 inches and hold for several seconds.  Let down slowly.  Without the ball, lie down and raise your legs to form and "L" with your body.  Keeping your back straight, lift your butt and hips off the ground....do three sets of 10 to 15.

2. REVERSE HYPEREXTENSIONS: This move builds the lower back to balance out the improved strength of the abs.  Anchor your upper body at the hips by leaning over a table or counter with feet on the ground forming a 90-degree bend in the body.  Raise your legs until they are parallel with your torso.  Hold for a few seconds, let down slowly.  Do three sets of 10 to 15.

3. SUPERMAN FLY: This exercise strengthens the lower back, abs, arm, shoulders and legs.  Lie down with arms and legs extended as if you're Superman on the fly.  The only part of your body touching the ground in your stomach.  Tighten butt muscles, reach out and lift up with all appendages.  For variety, lift and hold opposite arm and leg for a few seconds, switch to the other arm and leg, repeat.  Do 3 sets of 10-15.

4. TWO-LEG SIDE TO SIDE: This move works the obliques, abs and lower back.  With your back flat on the floor, arms by your side raise legs straight to 90 degrees.  Keeping extended legs together twist at waist to lower the legs to your left side until feet and legs touch the ground.  Raise them back to center and then slowly twist at waist to lower the legs until they touch the ground on your right.  When starting out, it's easier to do this maneuver with your knees bent and heels close to your butt.  Do three sets of 10 on each side.

5. THREE-WAY SHOULDER LIFT: This exercise targets those muscles used in drawing and holding a bow at full draw.  Using two dumbbells (start with 4 to 5 pounds on each side) stand with your back straight and knees slightly bent.  Forward lift--holding a dumbbell in each hand, knuckles facing the wall in front of you, raise both arms simultaneously to just above shoulder height, (similar move as tossing a horseshoe) hold for a few seconds, then lower the dumbbells slowly to your sides.  Do 8 or 10 reps.  Next is the lateral lift--with the same body form, except with knuckles facing to the side, raise your arms like flapping wings to just above shoulder height; hold.  Slowly lower dumbbells to your sides.  Do 8 to 10 reps.  Immediately following these two maneuvers, do a dumbbell military press--raise the weights, knuckles facing backward, so your shoulders and elbows are parallel to the ground, your forearms and hands will be pointing toward the ceiling.  Raise the weights over your head and touch the dumbbell bars together.  Do 8 to 10 reps.

6. SCAPULAR RETRACTION AND PROTRACTION: This move is difficult to isolate at first but once you get the hang of it, it'll help with strength and flexibility in those muscles used when shooting with back tension or a surprise release.  Stand with hands placed against a wall.  Pretend you are doing a vertical push up except keep your arms straight; flex only your shoulder blades in toward each other like you're trying to hold an apple.  Then arch your back to gain as much space between your scapulas as possible.  Repeat 10 to 15 times.

For those with access to a gym, rowing machines and latisimus dorsi pull-down machines are excellent, too.  You don't have to do all of these exercises everyday.  Try splitting them up and trading off on alternate days.  Performing these drills consistently will enable the archer to draw more weight, relax more at full draw, aim steadier and release the arrow with more confidence.  Good luck.

by Lon Lauber

Bow & Arrow Hunting, August 2007