How to shoot with a hypermobile elbow

Hypermobility is very common, and can be a major frustration for archers... but it doesn't have to be!
With a little know-how and some basic drills, archers with hypermobility can accomodate it into their technique very succesfully, just ask some of our recent Olympic champions!
In this video, Jarryd breaks down:
1. What is hypermobility
2. How it affects archery technique
3. How to incorporate it into your shot process
4. Injury prevention
5. Top coaching mistakes
⬇️⬇️⬇️
Accelerate your results with the full coaching program!
'Recurve Archery Technique Fundamentals', click on the link below!
archerymasterclass.com/p/tech...
⬇️⬇️⬇️
For daily updates, follow our socials:
/ roguearcheryhq
/ roguearchery
💪🏹🎯🔥
CRUSH. IT.

[@RogueArcheryTV]

Check out the full coaching course on 'Recurve Archery Technique Fundamentals', click on the link below! archerymasterclass.com/p/technique-fundamentals-for-recurve-archery

[@user-lv9it1nb4h]

Rogue Archery TV, это где же ты так себе суставы покалечил?

[@lailaflores]

Thank you!!!! Yesterday I asked a coach why I always get hit despite the arm guard and he helped me understand my arm extends past the normal amount and said I should get a longer arm brace. I still wanted to practice, however, and kept hitting the spot to the point of some internal bleeding. Another well meaning archer (not coach) said I should have a bent arm and pointed out someone else’s form that was good. It made me feel so frustrated but I didn’t know why. When I was bending, my shots were so bad and completely off from where I was aiming. This video has helped me find the right adjustment and I’m hopeful it’ll help along with a longer guard. This has also emotionally helped me understand why the archer pointing out another archer’s form made me so upset. Thank you infinitely.

[@thinkarchery]

Thanks so much! My 12-year-old daughter has hypermobility and has been shooting very well (8 medals last year, 6 gold, and two national championships). She has been keeping her bow arm slightly bent and her coach had her straighten her arm while lowering her shoulder. Now I understand why!! She still has a lot of work to do to shoot with a straight arm without string slapping, but this video explained so much. I also appreciate your injury mitigation strategy explained point-by-point. Great video!

[@mariastavroudemetriou819]

And NOW it all makes sense 🤯🥳 Thank you! 🎯

[@RogueArcheryTV]

I'm glad you liked it! What did you learn?

[@mellobelanger4061]

This is so helpful! I was originally taught to bend my arm a bit to avoid string slaps, but with a 40lb longbow it wasn't possible to get any sort of consistency with that, I'd tire way too quickly, and I wasn't able to shoot with the correct draw length. After trying shooting with my arm straight I was doing much better, but also giving myself a super gnarly bruise. When I tried looking it up a lot of (very well meaning) men with wives/daughters with hypermobility kept telling each other it's to do with grip, etc, and I felt like this was probably not the case especially because none of these men has hypermobility themselves. Thank you so much for posting this and thanks especially for including the safety tips.

[@cn0412]

Thanks much. I got hyper mobility and slapped my elbow frequently. I'll try this technique for sure.

[@jasonreed8862]

Thanks for this period I teach mostly children and beginning archers and this is the clearest explanation of how to help them with hypermobility of the elbow that I've ever seen.

[@j.barkan4690]

I picked up a bow for the first time this past January and have watched a ton of videos and I am a student of your "Archery Masterclass Course" (one of the best). Being new to the sport and answer your question of "what fundamental that all coaches should agree on" is in my opinion is the "SHOT PROCESS" . Yea I know that are 10 steps to the process but to narrow it down further are the 3 steps of the "EXECUTION" In the videos I have watched, trying to pick out the movement of the "EXPANSION" and have found it to be impossible. Then the "RELEASE and FOLLOW THROUGH" come next which is very easy to observe. The Expansion has been the most difficult part of the shot process I have found to master in a consistent manner. I feel once I can master the proper "EXPANSION" , then and only then can I feel like an Archer. Thank you for these videos and your help. I enjoy them a great deal and, on my way, to becoming an Archer.

[@RogueArcheryTV]

It's great to have you as part of the team Julio, and I'm glad you're getting a lot out of the RA Masterclass. I agree with you, that all coaches should agree that the shot is a process! The process is important to 'chunk' skill components, and break down the complexity of each technical element. Notwithstanding this, different coaches often teach variations of 'the shot process', and may use different terminology, however, the core components are the same. As for expansion, it is definitely the most nuanced element of archery technique. It is also impossible to master if you don't first have excellent technique structure... 💪🏹🎯🔥

[@robertlawrence7293]

Could have saved my wife a lot of pain 40 years ago. The coach she had was an idiot. Something I had problems with on a couple of archers was large breasted women with a petit frame. Have you done a video on that? We did recommend the chest protector for them and large stomached men. However they did not carry on with archery.

[@RogueArcheryTV]

I haven't done a video on it, but it's certainly something we deal with in our classes, and can be frustrating for the archer. I'll have a think about how to make that video in the right way.

[@robertlawrence7293]

@@RogueArcheryTV Yes that would be a delicate topic to cover and no doubt no matter how well done, there would be somebody complaining. Besides the chest protector I taught them the closed stance but never saw the outcome as both women never joined the club. Thanks.

[@daveholland6170]

Great video explaining something that is misunderstood especially when the amount of hypermobility is less. It's often put down to poor form and gripping the bow etc. Very useful tool. I think not trying to make bow styles conform to standard Oly recurve shooting systems is also something coaches need to realise If someone want to shoot trad bow barebow gap shooting etc They may not want to learn via KSL high draw as they prefer to aim toward the target 👍

[@Rockholdkarate]

Thank you very much for this video!🎯

[@kitcat2449]

Watching this with a huge bruise on my arm lol. Very helpful for the next time. At first I shot with a posture that wasn't necessarily right but it felt comfortable for me and I could aim fairly well, but I also wanted to listen to the coaches and practice the right posture...that's when the string started hitting my arm. I thought I was doing something wrong but turns out it was just my overbending joints. The couch told me to bend my arm a little but that felt awkward and I started to miss a lot of shots. This is helpful. 🫡

[@violeta7146]

Thank you so much for this video!!!❤ And of course thank you for all the invaluable content! You have a gift for sharing your vast knowledge in a way that is both thorough and easy to comprehend!😊

[@RogueArcheryTV]

Thank you! I'm glad you're enjoying the content. Keep me postednon your progress!

[@marcob.2620]

For sure I will try immediately your impressive training technique, first on myself, having elbow hyperextension and after with the beginners I will train from now on. Very well described all the process. Thank you for sharing. Best wishes from Italy 🇮🇹 😊

[@RogueArcheryTV]

Ciao! Glad you enjoyed the video. Let me know how you go implementing this :)

[@allebloom2735]

Thank you so so much! I've just completed a beginners course and was useless the first few weeks with elbow strike after elbow strike. The coaches were great and tried everything but I don't think they'd dealt with someone with as severe elbow hypermobility as me before. Your video saved me and by rotating my shoulder I finally shot a national round this week without a single elbow strike! Thanks so much!!!

[@RogueArcheryTV]

That's amazing Alle! Welcome to an amazing sport, and I'm so happy to hear that you had success with the front arm rotation 💪 Keep me posted on how you go!

[@guaranteedworstcardetailin6793]

My granddaughter shoots with a hyperextended bow arm. She is comfortable with her shoot process. I have recorded her shot. Every shot has constant bow torque. Even with her bow torque she competes at a high level. I found your video because I can’t help but think as accurate as she is she could be so much better if we can reduce the torque from her elbow over extending past what I consider is normal. I was thinking she might experiment with placing slightly pressure on the opposite side of her bow hand to counteract the force from her elbow. Any feedback would be great.

[@hippiehans]

Fantastic video man! :D

[@RogueArcheryTV]

Thank you! What did you learn?

[@hippiehans]

@@RogueArcheryTV Finally got an answer to why some of the top archers have this strange "bend" during follow through!😅 But really, I do not have this "issue" myself, which makes it hard to give advices. Your explanation helps a lot! 😃

[@picsi-software]

Thanks goodness! I ended up shooting with an unlocked bow arm to keep it out of the way, I was ok out to 40m but at 40m I was down to 7.5 average. Looking forward to practicing this :)

[@emilyl7522]

Oh wow, I just started and this is what I have been doing to compensate, because both my elbows are hypermobile but my bow arm is the worst/ I’ve been using a wider stance which has all worked out for me because rotating isn’t natural for my bow arm but is for my other 😂 I’m glad to know I need to work on this now and not settle for my method, as moving up weight has proved difficult to full draw with an unlocked arm!

[@surinder419]

Thnku soo much for this video

[@RogueArcheryTV]

You're very welcome! What did you learn?

[@sakthivelthangaraj5813]

Great vedio,it's very usefull for my son,thank you sir

[@user-fl1sf7cn9d]

Спасибо огромное за познавательные нужные видио

[@dianae18]

Omg that’s why I kept hitting my arm, even after correcting my form. Also I needed to workout my back so I wouldn’t injure my shoulders

[@adnsystem]

Thank you for this valuable video. To give a little though on what coaches should agree on, i believe would be good shoulder alignment through the bow and equilibred forces of push and pull.

[@RogueArcheryTV]

I'd agree with that! 🙌

[@HamishGarland]

So I've been working on elbow rotation with a band. I can do it really well, reach a nice position at full draw, but with a bow I can't manage to rotate at all. I've experimented with adding a downward load with the band and the same thing happens, so it's clearly the weight of the bow stopping the rotation. Are there any exercises that could help strengthen the shoulder to manage to rotate under load?

[@RogueArcheryTV]

Great work! It sounds like you've done the hardest bit, which is to learn the position, and how to incorporate it into the shot process. There certainly ARE some general strength exercises that can help, but first we should clarify, how heavy is your bow? The heavier the mass weight, the more difficult this is. So, I'd start by stripping down your stabilisers to as light as possible until you've mastered the front arm rotation and shoulder set position. Next, keep up the exercise from this video against a post, and with the band. Put in the reps daily, and you'll improve very fast. Most archers can get this on a bow within 1-2 weeks if they do 10 mins daily of this practice. Bonus tip: It really helps if you also alternate between the drill and shooting. Do 3 reps with the band / post, then shoot 6 arrows. Repeat as many times as is necessary. As for S&C, I'd first ask if you're doing any general strength work? If not then just incorporating the basics will be hugely beneficial. Pull ups, overhead press, bench press, squat and deadlift. From there you can add variations and isolation exercises.

[@HamishGarland]

@@RogueArcheryTV I do general strength training once a week. I am hypermobile in the shoulders so it's hard putting muscle on them. I had a lot of neck and shoulder tension and a bit of joint pain in my draw shoulder, but since I've been using Indian clubs that has disappeared. My training bow has a KIS shot trainer on it, which increases the weight quite a lot. I had a long rod and sight on it as well, but now I've taken them off. After working on it hard two days ago followed by shoulder exercises, now I can get some better rotation with the reduced weight on my bow but not full alignment. It's still going to take some work.

[@RogueArcheryTV]

@@HamishGarland thanks for the update. If you can do it with a theraband but not the bow, then it's still too heavy. I'm going ro do a video on this, but follow this training process: 1. Technique. First, master technique on low resistance. 2. Volume. Do a high number of repetitions to reinforce the skill and build some conditioning. 3. Strength. Finally, build up the resistance incrementally, only after you've got the technique and done the volume training. Never compromise on your technique to train higher resistance. If you try and do more volume at the heavier resistance until you can improve your technique, this doesn't work, you'll mess up your form. This sport requires patience, discipline, and persistence. 💪🏹🎯🔥

[@ventusstrife6715]

@@HamishGarland How is it now? I have the same problem. Have you overcame it?

[@tedlight8139]

bow hand

[@skysurferboy]

I m not hypermobile. I enjoyed watching and learning though! Good job! Your passion for coaching shines through on your channel

[@RogueArcheryTV]

Thank you!

[@catherinefreemantle3396]

This is great - just shot you an email to ask if we can come and try with you guys... you should see my upper and lower arms from our come and try elsewhere yesterday 🤕🙈

[@RogueArcheryTV]

Thanks Catherine! I see Beau's already got back to you. Hopefully we can see you and your family soon!

[@abacusgeek7903]

Great video, thankyou. I've got my draw elbow sorted out. But what are your thoughts on hypermobility in the shoulders and how that affects maintaining a consistent draw length? I swear, without a clicker, my draw length can change by over an inch just because of how much I can expand through my shoulders...

[@RogueArcheryTV]

There's a few parts to this. 1. As I mention in this video, strength training is important for providing stability to the joint for hypermobile shoulders. 2. Variable draw length is not usually a function of shoulder mobility. An inconsistent draw length is due to lack of consistent technique structure. I have a whole series on how to train this in the Rogue Archery Masterclass.

[@dnakoldarkside6358]

I think most coach would agree that alignment is most important?

[@RogueArcheryTV]

Agreed!

[@HamishGarland]

It seems there are many ways to get there, but most elite archers end up in a very similar place right before release.

[@RogueArcheryTV]

@@HamishGarland 100% Different coaching doctrine will usually teach a variation of the same basic process, and technique structure (basic shooting position), is pretty foundational to high scores!

[@clausm4629]

@RogueArcheyTV I have hypermobile elbow, but not shoulder. I am experimenting with putting a slight bend in my elbow. It seems stable. What are your thoughts on this? Any drawbacks?

[@RogueArcheryTV]

Thanks for the comment. A bend in the elbow is not ideal, as it's hard to maintain consistency under both load and repetition. First, I would have you screened for shoulder mobility. It's common that the internal humeral rotation is limited by flexibility, and with some basic mobility exercises and PNF stretching we can improve the degree of internal rotation enough to achieve this. That would be priority 1. If that can't be achieved, then it'd be a compromise of some sort, either by loss of shoulder alignment or bending the arm slightly. There are examples of top archers who shoot with these compromises, but my view is that all effort should be made on shoulder mobility first. I hope that's helpful!

[@mahendranaidoo1156]

One size fits nobody

[@RogueArcheryTV]

🙌🙌

[@saltywetman]

Hi Jarryd, I seem to have great difficulty rotating the elbows out without any load. Against the wall and once arm is extended with bow drawn near full draw, I can turn the elbows out. I also find that when I turn my elbows out the hand turns slightly as well so that the grip is slightly out more towards the meaty base of the thumb roughly .5-1cm out to the side of the radial bone. With the grip fully set so the edge of the grip is in the lifeline at the heel of the hand so that the radial bone has straight on pressure into the grip, i can't seem to turn out the elbows as much which causes string slap

[@RogueArcheryTV]

Hi Wilson, thanks for the update. I think I understand, but it would really help to see what you're doing before I provide any feedback. I know you're a member of the RAM, so can you post a form video in the group page so that I can see what you're doing and give you some advice?

[@saltywetman]

@@RogueArcheryTV Thanks Jarryd, need to get a video when I get a chance. For hypermobile elbows, is there an ideal grip angle to achieve the elbow rotation? High/mid/low?

[@RogueArcheryTV]

@@saltywetman no, the grip principles are the same regardless of hypermobility in the elbow. The arm rotation is independent of the grip / hand positioning. 👍

[@Dhimas_Rajavy]

Nice content Jaryyd. May I download, cut the internal rotation part, put subtitles in there then upload it in my social media? So I can share to my Indonesian people. A lot of them doesn't know how to do internal rotation humerus.

[@Dhimas_Rajavy]

And a lot of Indonesian doesn't understand English.

[@RogueArcheryTV]

Thanks for asking! I have no problem if you want to repost, just please link the original content in the video description. KZbin has closed captions that should help as well with automatic subtitles.

[@Dhimas_Rajavy]

@@RogueArcheryTV thank you. Definitely will put the link to your video. As for KZbin CC, sadly for Indonesian language, sometimes it work, sometimes it just makes us confuse.

[@RogueArcheryTV]

@@Dhimas_Rajavy that's a shame. Let me know if there is anything else I can help with.

[@Dhimas_Rajavy]

@@RogueArcheryTV thanks. everything covered. just keep make great content. it's so useful to us.

[@muhammadhafezee5589]

Hypermobility can get fix? Coz i want to joint military

[@naomi2000]

Why not avoid hyperextension in the first place? The face that you have hyper mobility doesn't mean you have to over extend your elbow. Is there a downside to this except that the person needs to learn to avoid hyperextension?

[@RogueArcheryTV]

The answer to this was a central theme of the video. 0:38