How to INCREASE your BOW draw STRENGTH

How to INCREASE your BOW draw STRENGTH - we partnered with Wilderness Athlete on this video project, head over to their website to learn more about them and sign up for their free journal. First let's assess if you are over "bowed" and are pulling back the appropriate poundage. Youth, women and men can be in a position hoping to improve their bow draw strength so we decided to do it proper and show you how to do that. These movements also double as injury prevention exercises which will help keep you off the sidelines come archery season.
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[@TopDoggyRobby]

1. Cable Pull Aparts 2. Face Pulls 3. Scapular Push Ups 4. Static Lateral Raises 5. Side Planks All of these exercises are simple yet specific in that they build strength and stability in the exact position of drawing a bow.

[@tat2dlukydevl]

I'm 63 with shoulder injury's in both from hockey.. Haven't shot a bow for 25 years and wanted to get back into the sport.. I'm struggling@ 50#.. was considering giving it up till I found this video today.. Thanks for sharing..

[@MakesaGoodGumbo]

62 here with a shoulder injury to bow arm (not draw arm). Can barely do 50#. Hope this helps us both!

[@gromple7231]

Did you get back into archery?

[@tat2dlukydevl]

@@gromple7231 Yes! Been doing these exercises and shooting 50-100 arrows everyday for almost 8 months.. I'm shooting 65 lbs easily with zero pain.. proper drawing form is a major factor.. peAce

[@YoutubeMastersDegree]

I had the same problem, but I realized I wasn’t keeping my left arm in line with my chest to the side. In other words I was facing my chest towards the target at the start of my draw, forcing me to use my rotator cuff on my bow arm. Also try dropping your shoulder blade as well as shoulder and limit the movement done with the bow arm even though you see Olympic archer starting high and “Sky Drawing”.

[@YoutubeMastersDegree]

Also warming up your arms before shooting is essential like warming the arm up before a Baseball game.

[@logans3365]

It’s so refreshing to see someone empathize the importance of master mobility before working in strength . Iv made my own beginner to athletic regiment Which goes weight loss, mobility, calisthenics, then strength and skills. If you want to improve yourself, then you have to do it in that order or you will have high risk of injury and or burn out. Weight loss and mobility training are also relatively easy, so it’s a great way to build the habit of exercise.

[@ajcaturano1]

Nice work. I paid a physical therapist thousands to show me half of these exercises after hurting myself repeatedly shooting a bow that was too high in draw weight. I started over, powered the draw weight, rehabbed, built my strength up and I am now at the weight I hurt myself at. Took me over a year to do it. I’ll add these to my daily routine.

[@ElkShape]

good work keep at it 🤘

[@mickgreenemachine]

Been doing most of these for the last couple months, several variations of these same exercise were taught to me at Phys Therapy a year ago to get over a shoulder/lat issue I was having. Drawing my bow has become much smoother and I'm no longer feeling older shoulder pain after getting in my reps now. Thanks!

[@bentpolski]

I've been working Construction since 7th Grade. Put in a total of 40 years in The Sheet Metal Industry. 7 years Non Union 3 Union. That plus going to the Gym has destroyed my Left Shoulder. The Arm I hold my Bow with. I have been shooting Traditional Recurves and Longbows for 30 years. I'm scheduled for complete shoulder replacement November 16th. The WORST 2 Gym exercises you can do are Behind the neck Presses and Pulldowns. That along with Upright rows are NG.

[@ryanmoncrief3156]

Idk how I’ve just found this... super pumped to work this in

[@climbhigh96]

I've been going to a sport medicine chiropractor for some long-term pinched nerve and shoulder problems I've been having, and you pretty much covered all the PT exercises he's prescribed. Well researched and excellent demonstrations.

[@Prospectinglife]

Bent over Y’s are hard with any weight, I’ve done them for years while laying on a incline bench. Killer warm up exercise for your shoulders and rhomboids. 👍🏼 Awesome content thank you!

[@HistoricalWeapons]

the first thing to do is to improve your draw weight technique. follow our ancestor's technique to draw bows, it will significantly improve your draw weight compared to modern technique.

[@seeloknyasebaiknya3392]

SPT

[@thelastleigh1949]

I found no info about that

[@wanderingcalamity360]

Care to elaborate on that?

[@HistoricalWeapons]

@@wanderingcalamity360 check my channel how I pull 150lb

[@donaldmartin4980]

I went from 70-80 pound draws when I was in my 30-40 year range. Now I have a nagging shoulder injury, a truly stiff old speed bow set around 55 pounds and truly struggle to draw it back. I am now 65 years old.

[@MrWhiltetail]

I have been in bad shape for years & because of it I tore my rotator cuff, labrum & upper biceps tendon. After healing & now watching this video I feel overwhelmed because I realize just how bad of shape I am in! This is a hell of a video. I just started using a compound set to 25lbs to build back up & right from the start of this video I realize I need to be careful because I'm not near where I should be.

[@josephtower6832]

Bro , thank you. At 60 years old, i Just began archery again after an injury. This information Washington really appreciated.

[@thomashood3748]

Just what i was looking for. Was injured in a car accident 6 weeks ago and need to get my strength back! Great video. Great explanations. Thank you

[@ElkShape]

Hope you recover as quickly as possible!

[@SdW.8]

You're a thorough instructor and pack in some high quality information. As a solo beginner archer, I appreciate the mobility assessment prior to exercise techniques. I'd like to see these techniques without the bulky hoody, so we can see the muscle/body positioning better. Thanks for the great video!

[@ElkShape]

Glad to help!

[@aroundthetablesports]

could you do a video on how to increase stability and mobility in the shoulder?

[@bent1208]

All of these exercises should increase stability and mobility of the shoulder. One helpful tip I was taught is to try shoulder stabilizer exercises against a wall. It gives a much needed feedback for correcting sloppy mechanics. The focus is to keep the head, upper back, lower back, and hips on the wall. Your body will try to cheat by popping the lower or upper back off the wall. All four points must be kept against the wall. This forces your body to learn to stabilize your shoulder in motion. Your core will burn like crazy. The second tip I learned was to practice using the lats and romboids during the most mundane tasks like brushing teeth. It helps reinforce the muscle memory.

[@RioGrandeficher]

About to adopt archery to my lifestyle and this has been a really helpful video. Thank you!!

[@thehumblepundit9790]

Excellent video! I was a personal trainer and am now a health care professional and this video is very, very good. Just a word of caution. If you have a history of shoulder injuries, start slow and light. Work on mobility over all, first. Well done!!

[@therealdeal955]

@ElkShape this is awesome. Went to pull my bow back on a bull two weeks ago and something popped in my shoulder and I couldn’t draw back my bow. I’ve shot thousands of times this summer and have had no issues. Bad timing. Feeling better now but I’m glad to find some help on how to strengthen and stabilize that shoulder!

[@christopherkwasny5333]

Dude seriously so badass and helpful thanks man love the content and positivity

[@markhyland64]

Had a nasty injury, neck and shoulder fractures and took out bows yesterday, struggling to draw 45 pound. Came across this video. Excellent. Thank you.

[@carlosgaztelucabral8061]

Time to get a cross bow

[@chadwickprice3761]

Rogue set-up is awesome and Crossover Symmetry is a must have.

[@ElkShape]

Word!

[@szilardhertelendi7417]

I just discovered that my shoulders are not mobile enough... And this video led me to realise some of the issues what led to my front shoulder injury eventought I use a weak enough bow. So thank you.

[@thefredkalis]

thank you for the mobility assessment, I'm going to work on that first. Greetings from France

[@oldpapawwithastrat9384]

This video is excellent. You have given well defined instructions. Thanks

[@ElkShape]

thank you 🙏

[@elisamuelcuadrado2144]

Great video. As a shooter with shoulder injuries that’s been working on flexibility, stability and gaining strength this is going to make it even easier and safer for me.

[@ElkShape]

definitely thanks bro!

[@TamarAllen]

Awesome! Great information! I will be more ready for next season 😊

[@sheerwillsurvival2064]

I can do most of it but that bar roll over behind head my old shoulders ain’t having it 😱

[@billgotskillb4308]

SheerWill Survival same here. I think it’s my arthritis 🤷🏻‍♂️

[@sheerwillsurvival2064]

Billgotskill B yes mine too I keep pushing thru but just enough not to damage myself 👍🏻

[@samuelhorowitz2812]

I hear and feel yeah both! I have had five RT. shoulder surgeries . I am missing the top tendon that attaches to my peck then to my shoukder. It helps keep my shoulder in it's socket. and the bycept was completely torn. I had two surgeries on that one. I have had a surgeries on my left shoulder and bycept. I also had a complete rupture of my pattella tendon. Two serveries and had to relearn how to walk. My left Quadracepts completely tore. Yes the whole front part of it completely torn in half. That was a tough recovery! I have two fused vertibras in my neck. And have two ruptured discs, three hurniated ones in my lower back. Let's just say I am the million dollar man ..lol !! I refuse to let it stop me from hunting fishing camping hiking and enjoying the Great Outdoors. Is there anything I should do to strengthen my pull ??

[@dboots1421]

Thank you Dan.. I needed to re-evaluate my set-up and fitness level. This is spot on advice and I have some work to do. Tks

[@stand1975]

Just...thank you. I'm all outta whack because of accidents and other injuries. This (plus your explanations and detailed examples) are tremendous.

[@maltvater6459]

This is a great video. Very helpful. Thanks very much.

[@the_hybred648]

I had an injury to my draw arm (elbow) about a year ago. Currently at 60lbs. Gonna give these exercises a go and see if it helps. Thanks for the video

[@Sainte305]

I currently shoot 70 pounds. I want to get up to 90-95 because I want to buy an APA bow with 90 lb limbs this year. Thanks for the tips!

[@craignagao3719]

Thanks 👍 great video

[@JJ_Jahronus]

I really need to pull my 70 and I'm following mostly this video and a few other scalpula and shoulder workouts, I'm really hoping for progress but regardless thank you for the demonstrations.

[@V1KTOR33]

What a solid video!

[@Rob-qs3xx]

this guy really knows his stuff

[@MeatPopcicle]

I like it, my shoulders can use a lil work and increasing poundage on my bow will help with arrow speed and my short draw length.

[@ad-archw1582]

This video is a life saver Big love from Australia 🍺🍺🍺

[@ElkShape]

glad it helped!!

[@trevnorth2295]

im new to archerythanks for this instruction very helpful

[@ElkShape]

Glad it helped

[@CMBDIA]

thanks for this. i'll watch this video a few times to get all the details. i was shooting 70lbs draw weight last year but then i lost 60lbs of body weight late in the year and can barely pull 60lb now. I need to build my strength back up. i don't need to pull 70lbs but i want to.

[@jonasmarecky4187]

So grateful for this video as i have been doing archery for a while, but always wanted to know what muscles to make stronger to pull heavier lbs bows.. cheers

[@daveklimtzak4487]

Dan , great video. I've been an active archer for 55 yrs. I reached my peak draw weight at age 30 and have maintained I to this day at age 70. Is it possible to comment or produce a version 2 video on the subject of how to maintain your archery passion as a senior? I realize it may be similar or just modified but being safe is key at this point in the journey. I am able to complete 75% of ur program. The biggest fear when u get to be a senior is an injury that will limit u going forward. The archery population in the east has a well above average age group. Any help or advice is always appreciated. Thank you.

[@outdoordoug8588]

16 years old, 6’4, 230lbs 32 inch draw, 70lbs Matthews atlas If you have a long draw length this is the bow for you. It is 34” ata but is not big and clunky.

[@timbow50]

At 72 I need to shoot at least 30 or more shoot’s about every other day to stay in good shape. I have a bag in my game room set up for tuning bows and slinging some arrows. Mighty handy when it miserable outside. 👍👍

[@bruceyoder5353]

Thank you for the tips

[@ElkShape]

of course, thanks for watching

[@chippooutdoors5325]

61, left eye dominant, tore right trilat 30 years ago, sometimes my sholder pops, my bow is set to 55, sometimes I use a exercise band to try to strenthen it up some cheating the time neede to go to a crossbow

[@mirkobluemel9048]

Thx a lot for that great video, much appreciated 🙏

[@martinfreitas4164]

Thanks' Dan Be All You Can Be!

[@JohnLee-vj9lh]

Good video and info mate thanks for sharing 👍🏹

[@ElkShape]

Glad you enjoyed it - thanks for watching!

[@run2september23]

Thanks Dan, haha at 61 mobility is a major issue, not whinin, just sayin, this gave me a great baseline thanks. I think, haha.

[@danielcrowe318]

Amazing, man! Thanks for the awesome video

[@ElkShape]

appreciate that

[@jstmy2979]

Perfect info thanks

[@ElkShape]

Glad it was helpful!

[@richb8303]

Good video, I enjoyed it and agree with your work. However I am 65 years old, 6' 3" and 205 pounds and probably can not do your pull ups. I was wondering if I could use a lat-pull down and get close to the same results?

[@ElkShape]

Yessir, or band assisted pullups are another good option - TC

[@Neufman1]

You could also try incline pull-ups at first, feet on the floor, and slowly decrease the amount of incline until you are at the pull up position, I understand that it gets harder to build new muscle the older you get, but you don’t want to overwork your muscle.

[@kingada4]

you have not failed this city

[@nathanrobarge6970]

Very helpful. Thank you

[@markmalott6393]

I was diagnosed with a right rhomboind strain. It has been hurting for over a year. I have had lidocaine shots, chiropractic and massage therapy, a cortisone shot, and physical therapy. I use a lacrosse ball and still have daily pain. I was told by my orthopedic doctor not to shoot my bow. Any thoughts on what I should do next?

[@danielbagos5238]

You guys are cool.simple the best . Best regards from Europe

[@randypowell4799]

great video, Thanks

[@zyzzis]

i’m 13 and at 65-70lbs right now, i’ll come back in a month and let y’all know if i progress🙏

[@trevor_osborn]

I did these to help with tendinitis and bursitis i had in both shoulders. Added a few more but got back to 75# draw again

[@jeffreyr.sparagana3176]

Excellent video. I am 68 and have shoulder problems and neck problems from my college football career. 20 years ago I had rotator cuff surgery with a cleaning of joint mice and a repair of a partially.torn biceps tendon. I am very active and walk, row and either go to the gym to lift or have been using dumbbells & resistance bands since Covid hit. Do you attempt to continue these exercises or is there an abbreviated workout that can be done for maintenance during hunting season? I am at a 52 draw weight right now. Would like to increase to 60 lb draw weight. Just ordered a new bow a 20222 Hoyt Ventum Pro 30” with a max 60 lb draw weight. Appreciate any direction you can provide.

[@garynieves3105]

Great work out. Thanks

[@ElkShape]

Glad you liked it!

[@uvcoach42]

I’m on it !! Thank you, damn COVID and work didn’t give me much time to shoot and I’m out of bow shooting conditions. Feeling a little over bowed but I still feel I can get there reasonable prior to the season’s starts ..thank you for sharing your knowledge.

[@paulpurpura191]

These exercises are great for guys like yourself who young. How about a set of exercises for the old crowd, 50+. Most of us are not in the shape that you are. We’ve gained weight and some of us may not have the range of motion you do. I mean no disrespect, but you need to make videos reaching across age groups. Otherwise, great video. I learned a lot. I am 71. I can’t do pull ups. But I still practice with my bow.

[@IronSharpensIron127]

I wish I could work out everyday with you for a month. That would be life changing.

[@origionalawesome]

I feel you! I have been recovering from a shoulder tweak all winter, finally getting it sorted for the season! What do you have as options for working out? Gym or home?

[@crazyasian1975]

Great video!

[@ElkShape]

appreciate that

[@joehorton01]

As always thanks for the content dan. I definitely dont have good mobility in my shoulders and i wonder if it has to do with my job and sitting at a damn keyboard all day.

[@ElkShape]

mhmm got to fight the good fight.. standing desk?

[@joehorton01]

@@ElkShape no standing desk. The company i work for requires a doctor's recommendation

[@Skitchmaniac]

Quick question at the 1:50 mark... there is a chin up rack or something in the background. What is that rack ? I'm looking to invest in some equipment and that looks pretty slick ? Any details would be appreciated

[@joepeverelle6845]

My pass behind is so painful IL drop to a knee. But I pull my 70lb back few times a day. I have another bow set at 50 can pull it back 15 to 20 times per day

[@billjones9708]

I would like to second the request by (Around the table sports) about exercises for mobility and stability. Great video though Dan. A lifetime of wrestling and coaching wrestling has definitely hindered some of my shoulder mobility/stability.

[@ts-kb8rw]

very useful video mate! Thanks for sharing!

[@Jimbowiejr]

Great info

[@ElkShape]

appreciate that

[@TheWVgoodguy22]

Thanks for sharing this with us. I am 6 foot and 240 lbs, but am currently pulling 60 lbs with a 29 inch draw on my 2006 PSE that I have had for 14 years. It can be turned up to 70 if I so choose. I just cannot currently pull 70 comfortably. I know that I can kill deer, elk, pronghorn, black bear 🐻 at 60 but would like to increase my functional strength 💪 and draw weight strength. Even if I can get to 65-68 comfortably and shoot accurately that would be fantastic.

[@Joshtow167]

Started shooting bow when i was 5 or six up until i was a senor in highschool. Im thirty six now also got a new ol lady who doesnt mind me having stuff. Went and bought me a singke cam bow and i shocked myself when i pulled sixty back. Next day my ass was so damned sore lol

[@AlbeeSoaring]

Wow. I had no Idea that I had lost so much mobility in my shoulders through the years. I couldn't find a video in your videos showing ways to increase that mobility. Do you have some exercises and stretches' to work on?

[@jamisoncreekmore3452]

As always great content! I have been doing something similar to this since camp. I do notice my shoulders mostly my right (which I have previously had problems with the AC joint) occasionally pops during some of the movements. There is no pain, curious if there's a way to help with the popping. Keep up the great work thanks for the amazing content!

[@ElkShape]

I used to get something similar but it's hard to say.. best to seek professional help, a great chiro or PT that knows you and your goals can be a real asset - TC

[@NeuroSpicyFishing]

I have a take home massage therapist…she also is a laundry person,chef,maid,wife,mom 😂😂😂 I guess I’m kinda spoiled

[@nehemiahcoble]

I’ve got a massage gun with some low settings and a ball tip about the size of a lacrosse ball will that work for the ball?

[@mitchellcalkins3946]

Do you think this exercise would also be good for an old baseball player? Someone who played I don’t know maybe second base?

[@ElkShape]

definitely.. good for posture and overall back health

[@GlenKimpton]

How do I improve my range of motion?

[@enzofarias6717]

I can't even pull back a 50lb draw without getting a hernia, definitely need to work out haha.

[@Literally___Me]

I’m just trying to find a bow in elden ring but this seems like it’s be really useful for anyone looking for it

[@kylebailey8498]

Reckon he is all natural???

[@charlesjernigan5402]

I’ve been asking for a video like this!!! Thank you Sir!

[@ElkShape]

You bet!

[@yfz450rider39]

I have the range of motion and strength for the most part! But I broke my collarbone a couple years and it gets angry if I don't pull perfectly! Very very annoying.

[@Dadpool1214]

Go EWU nice banner!

[@ObamaOsucksOass]

Awesome video - what weight Crossover bands do you use for these exercises?

[@ElkShape]

light.. form and range of motion first.. we use green bands for a lot of exercises

[@stefanhansen5882]

10:22 was the best, especially had you been a female. :) Joking aside, thank you for this wonderful advice.

[@ericp2881]

I'm 50 years old and wanting (have a 80#er on order) to get back to 80 for a hunt out west. Have a neck fusion and overhead type presses sometimes aggrevate my neck. Tend to do better with dumbells. Is your workout app able to do work a work around for things like that. No real shoulder problems just a little tendinitis in my bowhand elbow if I shoot a lot....any recommendations?

[@jaharsingh.4769]

Bahut badiya kaka

[@mthunter22]

What do we do if we don't have the mobility in one of those areas?

[@RockyMountainWest13]

I shoot my bow a lot, almost everyday. I also go to the gym 5 days a week. I feel like I’m over working my front delts cause they’re always really abnormally sore and when that happens if I make the wrong movement involving my front delt it’ll hurt really bad and last for a few days. Any input appreciated. I’ve actually stopped doing overhead presses and any other lift that targets my front delt and it’s helped a little but not that much.

[@Cheaps928]

I think you might of over worked those muscles and got tendonitis. I think i got that too and i feel pain when i stretch the muscles with certain normal body postures. Im now taking a break from push ups and pull ups until i heal

[@caprecio]

What type of bands do you like the best?

[@ElkShape]

crossover symmetry is what we use.. but an bands will work.. start light.. crossover symmetry bands do last and are very effective

[@danmoreno425]

Hey Dan what bands do you suggest

[@amandabiddle3200]

Would have been a better video if I could actually see the muscles you are talking about. The hoodie blocked all view of the proper movement

[@ElkShape]

ok - thanks

[@adjhunts811]

I’ve been shooting a lot more than usual to prepare for an elk hunt. I recently bought a new bow (70-80 draw) and have now turned it down all the way to around 55-56. My bow arm elbow is hurting and my draw arm shoulder. My draw cycle isn’t right. I start with high elbow, but always drop it down and pull next to my body then raise it after I have the bow drawn. Ever experienced this or helped someone fix this issue?

[@nicolasp8pl]

I don't have problems with drawing bow but with holding it with my left hand. :/ What should i train for it? My biceps/triceps? xd

[@davidbahr9612]

Mostly forearm and shoulder

[@nicolasp8pl]

@@davidbahr9612 Thx :)

[@blackbird2056]

Where can I get those bands ? Can they be used on a door if I don't have a rack system ?

[@pennyontrack]

Good video

[@ElkShape]

thank you 🙏