TOP 5 Exercises to INCREASE Your Bow Poundage - Today we are creating a new protocol for you to not only decrease your injury potential, but to increase the amount of weight you pull back when it comes to your bow. Some folks are happy with the poundage they pull, but they're not able to do it as smoothly as they'd like.
We are featuring Preston Ward aka MTN PHYSIO on his TOP 5 exercises to increase your bow poundage!
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I shoot a lot. Daily. Turning my bow Halon 32 down to 55 pounds has made shooting way more fun and has made me more accurate. Also healed my shoulder issues. Smoked two deer this year with pass throughs. High poundage ate my shoulder up over the years. If you can afford stem cell injections like Cameron Hanes just had to do, keep that high poundage. But if you shoot a lot, that extra weight WILL catch up to you. I’m and old man at 42 so you young bucks, have fun while you can.
I’m hearing mate , I moved down to a 60# and find it so much better now days in my early 50’s. …and yes accuracy is better too!
Sage!
At 60 down to 48 pounds and loving, it hasn’t hurt my performance or deer harvest at all.
42 😂 c‘mon haha Lebron is doing things at 39… so 42 is the new 22
I am 56 years old and shoot my 80 lbs bow with a 32" draw lenght without any problems at all. And I am not using injections, roids or spend time in the gym. I think the main reasons for why Cameron Hanes takes stem cell injections are roids and pushing his body to far for to many years. The main problem with shooting high poundage and shooting a lot, is when you take a break from it for a longer period and then not taking a bit easy at the beginning again to make your muscles used to it and building up the strength. You should also warm up your muscles before you start shooting the heavy poundage bows if you intend to shoot many arrows with it that day. Either with a lower poundage bow or with a rubber band. And this is something everybody should do, no matter the poundage as long as it is close to their personal limit of poundage for shooting many arrows. And for sure if it is close to their personal poundage just for a few shots. This very much limits the risks of injuries very much.
2:00 "depression is your ally as a bow hunter"... Man my VA shrink must think I'm the world's best bow hunter 😂
I thought the same thing! 🤣
He's talking about ur angle when exercising. But ur comment is funny haha made me laugh.
Wow. That one sentence changed everything around for me. "Scap in their pockets". I have no more pain in my shoulders! So thank you. So simple. God bless you! Mind blown.
I've been doing 4 of the 5 (plus others) for the last two years and they have helped a lot, plus I hang on the bar to stretch things out. At 76 I can still shoot 60# with no pain or discomfort. I'll add the fly to my workout. Thanks for this video, I really enjoy these workout video's to build strength and prevent injuries.
Been waiting for this one. Having rotator cuff surgery in two days and am looking forward to getting back to it. These will definitly be on my list. I've shot at 65lbs since 2013. With this full thickness tear of my supraspinatus I dropped back to 50 lbs so I could hunt whitetails. That was manageable and is probably where I'll have to stay. I'm 69 years old. Thanks for the great info.
Badass. Thank you for taking the time to put this informational video together.
Thank you, a million times thank you. This was (literally) valuable info and right on the mark. I've turned my bow down, worked with a PT and my shoulders are getting stronger and healthier each day. I'll be up to my target weight in a safe, healthy way soon. Great content Dan!!!!
I heard you say in podcast that your exercise vids don’t do as well but I really like them. I made the switch from rifle to archery about 2 years ago and Im beyond addicted to it. I also have severe Hemophilia B with messed up shoulders and elbows so keeping a good exercise routine for these specific things has become very important to me. I appreciate all that you do and keep rockin out the content bud.
Exactly the information I have been searching for, at 62 I've noticed the loss of strength, especially after I take some time off shooting my bow, thank you for the great info!!
Ok, this is prolly the most informative video I've watched of yours. Good stuff Sir!
This is an incredibly useful video. Thank you Dan and Physio. You rock.
Thank you Dan and Mtn Physio for bringing this wealth of knowledge to us. I've been looking for a safe and effective way to increase my core strength in shooting my bow. This was perfect Gentlemen!
This is a phenomenal video. As a matter of fact, I think it is safe to say that if don't have a goal to increase your poundage, these exercises could still be invaluable to improving your shots and of course, preventing injury. Great stuff. Well explained and demonstrated.
Nice walk through and content as always. Keep grinding!
Thanks for what you do Dan take care.
This is gold! The crossover symmetry bands have changed my game for a few years, but I'm definitely adding all of these to my routine!
Great video! Clear examples of how to do all the exercises. Thanks!
One piece of advice that I'd like to add, it to wear some sort of eye protection when using bands. Had a friend who lost her eyesight in one eye after a band snapped. I've snapped several bands over the years.
Richnewcast here. Love mt physio. Watching his vid on drawing has saved my draw. Was really struggling to increase ( 64 and shot my first bow ever a year ago) draw. The push pull method lets me feel my shoulder blades coming together at the bottom and the stress moved from my shoulder point to my back and under arm. Draw cycles are smooth easier. I can see myself increasing draw now where I was strugggling. The hardest thing to do is not jump weight and build. I’m using 2 bows one a couple pound lighter on draw. Start with that one shooting 2 20 arrow sessions a day for a week then up that to 25 twice a day for a week. Third week I add my other bow for last 5 shots per session at couple pounds higher. 4th week I add a third session of 25 arrows for 75 reps. Then I start over but instead of trying to go up a round I go up 1.5 to 2 pounds measured on a draw scale. I’m hoping to get to 60# draw weight this way I was around 55 last year and starting out this year after winter break I could barely pull that and I remember the summer of shoulder pain so thanks guys. I’ll be doing these EXCEPT the band draws. I did that a lot last year to increase strength after an injury and it led me to dropping my bow hand in ( like letting the band down) right before I shoot and let me tell you that causes a miss by like 3 to 4 feet to the right. Shot my shed several times with that flinch and it still happens sometimes if I’m not really focused on pushing and pulling through the shot. It’s tough building new muscle and muscle memory at my age but I am determined to get an elk before I’m too old. Spent my whole life working and only getting to hunt weekends on a budget most of you would laugh at especially considering I took up to 4 kids along. Deer no prob but elk that’s time commitment or luck and I’ve never been lucky. Will do the exercises except the band draw. Thanks
Thank you Dan Definitely going to start working on this
Thanks for this one. Really found a lot of good info here. Great video.
When I started out I went from having bow shoulder shooting like 24 arrows at 55lb to shooting 100+ arrows a session at 70lb with just a couple weeks of pulling back bands gradually increasing weight and reps.
Another good video that is quite helpful. I have done some of these exercises in some of my gym sessions. I did a version of the bow draw with a band, but instead had a cable pull machine set at 60 lbs while holding a ten pound dumbbell 💪🏻 and doing anchor holds and reps on both sides. I sent it to Dan a year or so ago on IG and he liked it. I wouldn’t mind bumping up 5 pounds in my draw weight so I can max out the efficiency and performance of my bow 🏹. I don’t need to draw 80,90 pounds like Cam and others. Thanks for sharing this info 💪🏻😎🏹
I think working these muscles out frequently is very important because it’s going to help maintain that strength. I don’t want to go down in weight because of inactivity. I shoot 80 lbs and love it. I’m much more stable with that extra holding weight, and especially sinceI have had genetic shoulder issues in the past I want to make sure I keep these muscles strong and flexible so I don’t age out of regular activity too. If the shoulders start getting weak it means you might now be training properly. Regular hanging from a pull-up bar almost completely negates my shoulder issues.
Great video and tips. I had good luck doing pull up “shrugs” on my knees with a smith machine when recovering from a chronic shoulder injury and getting back in the pull up game.
I am doing a modified bent over row 6:25, but with one hand on a push-up stand on a bench with that side's knee on the bench, other hand rowing up with a kettlebell. But the key difference is starting chest parallel to ground and ending pull with chest perpendicular to ground in the classic archery T-form. Don't try to get to the full anchor position with a heavy kettlebell or you might hurt yourself. Increase reps until 18+ per side then increase weight next session. There is no strain on my lower back because of the benched hand and knee. Currently I am up to 22 reps with my heaviest 75 lb kettlebell, i.e. 22 reps with my non-dominant hand pulling first (which like other people is a bit weaker and faster to fatigue), and then 22 reps with my dominant hand which fatigues less. The exercise uses both sides of your T-form back muscles with each rep, right or left. I have found this to be the closest approximation of drawing a bow as far as arm, shoulder, and back engagement, even better than my previous fav exercise of crossed ring plank rows, and a good way to learn how to draw a heavier draw weight by turning the torso into T-form. If you draw a bow by starting in T-form and ending in T-form, you are not doing in right and are not using the back muscles enough. With this exercise, you should feel weight on your push-up stand hand, just as you would when drawing a bow. In fact, this might be a better exercise than drawing an actual bow because the resistance is constant throughout the pull as opposed to building up like a recurve and dropping off like a compound. Before I did this I had kind of plateaued in draw weight, but now all of my bows are maxed out and draw really easy and as an added plus, aiming is a lot steadier too! This exercise trains you to turn the torso into T-form instead of just pulling with smaller muscle groups. When I draw the actual bow, I start both hands about eye level, torso about 45 degrees to the target, draw elbow high, and try to feel draw side lat engagement at the start of the pull. Then when drawing, rotating torso into the T-form while lowering both hands to engage more lats and drop into anchor as T-form back muscles tense. This might be too much motion if a buck is staring you down, but this is the strongest and least injurious way to draw a heavier bow in my opinion. With this exercise and form, I have zero joint pain, tendonitis, or muscle aches despite being 60 years old.
Thanks. Very helpful. I always say that the best poundage is the one that allows you to get a good shot and keep shooting. At 63 pounds, my bow kills very well. Very good video.
Thank you for the content. Curious on suggestion of how many times a week?
For me I used cable machines and simulated the entire pull movement. It's just the weight you use can be strongly dependent on your grip/finger strength. I also used it to increase some endurance so I can pull more shots in an actual bow training day.
Another great video. I had an eye injury mid season 2 years ago and was forced to switch from RH to LH and have been on a journey to get back to shooting 70lbs. Currently at 65lbs and building. I will definitely add these exercises to my gym routine.
Sorry to hear about your eye injury, that really sucks . I am just getting started in archery. I am a RH shot naturally but have to learn to shoot LH due to a lazy eye. I am finding it quite frustrating because it feels so awkward and a lot less steady. Your comment is giving me hope that I can still learn to shoot accurately with time. Good luck with you shooting, I be practicing mine too!
Keep at it man! Yeah, I hear your frustrations, but with will and a little determination, nothing will get in your way! You got this!
That into was fire Dan 😂😂😂
Speed only makes you miss faster, do not get over bowed. These are great exercises for staying at full draw longer and keeping you in Bowhunting shape! And the content here is excellent. Being able to draw your bow straight back with minimal movement and at a smooth speed is a form of camouflage. Nothing is more important than a razor sharp broadhead placed in the vitals. These exercises with help with your aim as well. As for shooting distance everyone’s effective range is different.
Why would I miss with a heavier bow? Faster arrow is more accurate at unknown distances. For hunting you should pull as much as you can.
It's no longer overbowed if you've completed this 8 week program when you're capable to increase your draw weight comfortably by then.
Great info Dan! ❤️⚔️🇺🇸
1:05 External Rotation, keep the weight and shoulder down, elbow horizontal 3sets-15reps 2:55 Banded Bow Draw, both sides 3sets-15reps 4:25 Pro tip DB hold with Bow Draw. 4:55 Bent Over Ys No Shrugging, light weight, scapula back pocket 5:58 Pro Tip Physio Ball 6:06 Bent DB Rows 7:28 Reverse DB Fly 8:33 Scapular Pull-ups 10:10 Scapular Pushups
Bonjour Dan !vidéo très instructive.. peu d archers s échauffement avant de tirer et souvent ils vont droit vers les problèmes musculaires.. tes exercices sont parfaits pour éviter la ,, casse,, musculaire.. je suis compétiteur arc poulies SH3 ( 66 ans) je tire 60lbs victory vap 400 , hoyt invicta SVX .. cet arc est super rapide et la camme svx te rappelle VITE , qu’il faut s échauffer avant.. avec vos conseils, je n ai , à 66 ans, aucun soucis en concours … s échauffer , avec votre technique, primordial pour tirer avec une marge de sécurité musculaire ! En plus les résultats sont là naturellement.. je vous salue de la France !
I drew back bumped the tree and went to adjust my elbo mid shot on my dream buck a few weeks back and it sounded like someone ripped a bunch of Velcro off my shoulder. Rotator cuff is trashed. I’m an avid shooter and big time lifter. It still happened. Granted the 2 weeks prior I was sick as hell with pneumonia and other things. Never filled a tag this season because of this and am starting therapy hoping I don’t need surgery. Putting that BPC -157 to use before it disappears.
I’ve been shooting a compound for about 5 months now and I’ve been shooting at 54lbs with a PSE. I tested the new lift bow at 60lbs and it’s was easier and smoother to pull it back than 60lbs on the pse. Gonna have a to change bows.
Physio IMHO had some excellent warming up movements to get the blood in the area to work some weights but the amount of weight you use doing this movements besides rowing and read dumbbell flies, for me, I am not getting any stronger. I'd use those resistance bands to loosen up the rotator which I do with a 2.5 pound plate. But for strength ? Put me on the chin up bar after i'm warmed up with a 45 pound plate strapped to me and do chin up's and HOLD them in the upwards position. Next seated rows. 2 ways to use them. rowing to the lower waist will flare the lats out. Rowing higher to the chest area thickens the inner romb's and adds thickness to the lats. I row as much as I can to get 12 reps. Lat pull downs work too. Hold on the down side and squeeze the shoulder blades inwards and hold a count of 2-3. When you are @ full draw and holding for a long time, you can feel the rear delts and rombs kick in and take over making it easy. Therefore you needs endurance, so I up my reps with heavy weight. So with that said, I do alot of rear delts, reverse flies seated on the machine, I feel are the key for me ? dumbbell flies slightly bent over, to connect with the rear delts and face pulls. Not to mention regular presses for the anterior delts and incline or flat bench pressing ties the chest in with the front anterior delts. You must know what you are doing when you lift or you will get hurt and even get tendonitis. But once you are proficient at lifting, heavy weight and forced reps are your friend. Weights puts strength on quicker than anything. Heavy weight, but no less than 12 reps or your muscle endurance will lag. I go 20,16, then 12 on reps. 12 the minimum and heaviest. 20 to connect with the muscle and flow some blood in the old man's muscles to prevent tendonitis. I been doing this since I can remember, i'm 65 and still shoot 80 pounds never used TRT or steroids. Just work. Sure i've made mistakes in the gym, i'm stupid,I fought tendonitis for years, but you learn to warm up and gradually increase weight. I still say hunters are not lifting enough and more regularly than they should and complain they want to shoot heavier draw weight to get better penetration. You gotta put work in. Look @ Dan he's an energizer bunny. Non stop motion putting work in. If you're not sweating, you aren't getting results.
i shoot a recurve as well. asiatic draw method plus english long draw method help a lot. i can draw 120 lb with my thumb.
How many days a week do you recommend doing this? I’m getting my first bow in about 10 weeks. Do you recommend a mon/wed/fri schedule?
At 70, I've shot Recurves and Longbows since I was 19 and have backed off from 60 lbs down to 45#'s! Center punched my longest kill on a doe at 20 yards this past October! At one time, 45#'s was the "Gold Standard"! IMO, it still is!
20 yards? How did the doe not realise your presence?
@@tru_0a Wind was a bit squirrelly and she was a bit nervous but couldn’t find me because I was above the lowest vegetated limb at 15 ft. A recurve doesn’t have the same sound as a compound bow.
I'm 44 and pull #70 bow...the issue I have is holding it back extended amount of time when I'm trying dial it on one of my 7 pins. After my 3rd round of practice shots at 3 arrows each rd...my arm gets tired where I either shoot too early or the bow string goes forward on me...hopefully getting back to exercise will help
So would these exercises help you hold longer at full draw too
Same thing in this video. These could be fine for some rehabbing an acute injury otherwise it pulls time away from effective compound strength training. It's the classic "make the gym movements look like your sport" aka sport-specific training. For your novice to intermediate bowhunter just work on appropriately progressing your big barbell lifts (squat, bench, OH press, deadlift) and add in progressive overload (key term here) barbell rows and you'll gain 99% of what Dan is getting at here plus getting strong for the rest of life. All the mobility, agility, motor control, and the big one ☝strength ☝ comes from simplifying your general strength in the gym not adding a byzantine number of movements that can't be loaded for any length of time. 1. Practice your sport correctly, ie. drawing your fixed cord trainer and get progressively heavier bow poundages for reps and accuracy and 2. Strength train in the gym. But simple doesn't sell to most folks in the fitness world. Complexity appeals to the uninformed. These are physical therapy movements primarily and PT style isolation never got anybody strong. If you can you get back to "activities of daily living" then you're good to go! says the DPT. The healthcare system doesn't incentivize these PTs getting patients strong (which takes time, education, and experience on how progressive overload works). "Nobody ever said they lost because they were too strong"
I have chonigraphed my arrows at different poundage and found no difference in speed only penetration of tagets, what research I have done at this point has concluded, draw length is the speed factor, so with that being said I am stuck with a 27" draw length. It is what it is.
Please get your hands on some daysix evo broad heads, I want to see your thoughts on them and am surprised you haven’t had anything on them yet
I tore my rotator cuff and a c joint last December. Still can't pull 50 lbs Thanks for this video, as I hope these exercises help with the recovery process.
I tore my labrum and a slight tear in my rotator 2 years ago. Band work has been crucial to open up and stretch that rotator cuff. Good luck with a speedy recovery!
@@tylerdzugan9596 Thank you sir. I have noticed my range of motion is restricted to say the least. Will definitely be trying some band work
I didn’t know Andrew Shultz was into bow hunting
Thank you for this! It’ll help another “old guy” out. Hahaha
Proper stretching and not over practice helps alot... tendons legiments and muscles need rest...no diff. Then working out with weights...
Starting to think I should switch back to 60 been shooting 70 the past few years but feel like my accuracy has gone down also don’t have as much time to practice as I did in HS just don’t want my sight tape to get longer tho
I may have missed it but should these be done every day or just on back days at the gym?
Yup...same question. Do these three sets every day or every other day??? This piece o f information is a significant omission.
more poundage = more injuries. This is the real mantra.
"3 sets of 15 for the first 2 weeks". Answer this, what do you do for the next 6 weeks of your program, doc?
“Depression is your ally as a bow hunter” haha I haven’t killed a bull the last 3 years. So yea I’m nailing that depression thing 😂
What if your rotator cuff is non-existent?
I’m 29 years old I shoot a 95lb old school darton compound. Super glide swivel clips, with rem oil has lubricants, I use spider wire and drawstring patch. And I use a trigger system also. I shoot a 3 prong fold out blade with mini fold out blades on the prongs itself, with a 140 grain arrow. I shoot comfortable at about 30-60 yds with a 2 in spread
70 is all you need with todays bows. For any animal on the planet.
I needa really workout my muscles more. Because when I getvmy bow from my cousin, I wanna set it to 69 lbs, and I really need alot of bow hunting workouts to do
I'm 39 and shoot 80lbs 4 to 6 hrs at a time
All exercises, hold for half a second at top of the motion.
Some people have to be gatherers too
Is the 3 sets of 15 for each exercise daily, 3 days a week or what?
Simply add them to your delts, chest, and back muscle group workouts. Because it's a specific, low resistance, low volume, and uncommon movement it will fit into all those related muscle groups nicely and you'll still get the full benefit of doing them. I would argue, however, you don't need 3 sets of 15 if you're more than a beginner archer and novice weight lifter. Strength training 101 dictates more resistance and less reps. If you've been consistently lifting for more than a year, not a beginner archer, AND want to increase your draw weight you should train with more resistance and less reps. However, in that case you would treat them not as an addon to your workout, they would require their own individual session due to the strain on the associated joints, especially rotator cuff.
or just buy an apa archery cobra ,and take it ssllooowwwllyee... last time i went to a physio , [for a tweeked back from cranking windsurf sails ], she asked why is this shoulder lumpy compared to the other ,i had to think .you can build muscle at any age !! . i recommend curcumin ,resveratrol astaxanthin etc though ,diet and over all fitness . English long bowmen, turns out were pulling minimun 120 lbs [and at full draw no compound drop off ,any movie producer that gets his archers to 'hold ' needs to be fired ,ideally with a trebuchet ]. and maximum up to 180-200 , a lifetime training , and some say they can tell the skeletons from spinal deformaties . Faster, flatter, quicker downs,is surely worth a bit of work ?. you do need your own targets to , the clubs don't seem to like it on their targets . But good to get a pro opinion on which muscle groups to target .
I am 56 years old and shoot both a 70 lbs and a 80 lbs bow with a 32" draw length and have no problems at all drawing and holding my bows. The problem I have now at my age, is to let down the 80 lbs bow. That can quickly result in pain, so I do my best to avoid putting myself in situations where I might need to let down the 80 lbs bow.
Band pull a parts
Nah, just buy an earthquake bar (bamboo barbell) and do standing military presses, bench press, and bent over rows with this bar and add incrermental weight, These other exercises are old and outdated. The earthquake bar will wake up all your supporting muscles they are trying to hit with just doing regular presses. I had horrible shoulder pain and my PT had me doing all these excercises and soft tissue work for 6 months. I was only 70% back after 6 months and things got irritated when I shot my bow. I bought the earthquake bar and did 4 sets of 10 with it doing military press and after 3 weeks pain was gone. Your whole shoulder complex will be on fire. I do not own anything with that company or am not affiliated but I'm chining in because there are better ways than spinning your wheels with these.
60 is a good weight no need for 70 or 80
Dan! Can you look at the camera and say "know what I mean vern?"......please! Do it
Dan trying to get the ladies involved with the thumbnail lol. Thirst trap!!!🤣🤣🤣
Push ups
Work blue collar. Every day is a work out
Arrow speed DOES NOT equal better accuracy. Learn to shoot first. If you cannot hit what you are aiming at, all the speed on the world will not help you. My indoor bow, and I am a man, but my indoor bow is just 42 lbs. if you can shoot 80 and shit X rings with it, then by all means, go for it. I just see way too many worrying about speed when they can’t even shoot a group the size of a quarter at 20 yards. This is where so many think with testosterone and not their brain.
Dont get the whole 90lb cam hanes being anything special so many people can pull that i had a faktor 30 90lb limbs maxed 94lbs was 18years old and 155lbs zero issues
Where's the definitive proof of strength ? Can anybody even define strength? Can our Doctor of Physical Therapy define it?
Lmao you really think you’re an intellectual don’t you 🤣
You have to remember, the average "male" these days is like a female. Most these jobs are behind cubicles these days or inside. If you do manual labor daily, whether its turning wrenches, or just being active and hit the gym a few days a week theres no reason a male cant easily pull 80lbs into their 50s without shoulder issues. Most these guys with shoulder issues were trying to shoot too much weight before they avtually had the strength to pull back lets day 80lbs with ease. Heck, half my guys are fat asses but they decently strong guys, and i bet they could all pull back 80lb bows 30x in a row. I mean your really only holding what 15lbs once its back? I personally shoot 105lb co pound and a 108lb longbow. Yes i can probably shoot 150+ but i shoot lower so its easy and zero struggle in cold weather and fatigued situations. Just using these as examples whether its 50lbs and 150lbs. I just hate to see the excuses i have bad shoulders thats why i cant shoot a 70lb or 80lb bow. Is it bad shoulders, or is it weak shoulders and back? Just my 02 P.s. just watched entire video. This physcical therapist isnt wrong about all those exercises i just believe for 99% of people you dont need to over think it like he is. I think all the stuff he is doing is good if you already have shoulder issues and for rehabbing it. Also the dummbell rows i dont know how you will row dummbells when they get heavy on that position. I put one arm against a bench seat or against the weight rack so i can bridge whenever you do anything over 100+.
I do need to workout more like yall
I have a righthand and lefthand bow bc i shoot both ways depending on what stand im hunting out of
The guys that think they need 80-90 lb are foolish. 70 is more than enough