Expert Archery Workout Guide
Advanced exercises for experienced archers looking to maximize performance and competitive edge
Advanced Archer Push-ups
+A challenging variation that builds significant unilateral strength in the chest, shoulders, and arms.
3 sets of 6-8 reps each side
- Start in a wide push-up position
- Shift your weight to one side and bend that elbow
- Simultaneously extend the opposite arm fully to the side
- Lower your chest toward the supporting hand
- Push back up and repeat, then switch sides
Tip: This is an advanced movement. Ensure you can do regular push-ups with perfect form before attempting this variation.
Blind Aiming Drill
+This mental exercise improves your body awareness and consistency in form.
3 sets of 10 shots
- Set up at a close range (5-10 yards)
- Draw your bow and aim at the target
- Close your eyes
- Maintain your form and release the arrow
- Open your eyes and check where you hit
Tip: This drill helps you focus on the feel of a good shot rather than visual aiming. If your shots are consistently grouping (even if not in the center), your form is consistent.
Heavy Dumbbell Row with Perfect Form
+Builds significant drawing strength using heavier weights with perfect form.
4 sets of 8 repetitions each side
- Place your knee and hand on a bench with your back parallel to the floor
- Hold a heavier dumbbell (15-30 lbs depending on your strength) in your free hand
- Pull the weight back as if drawing a bow, focusing on engaging your back muscles
- Squeeze your shoulder blade at the top position
- Lower the weight with controlled movement
Tip: Focus on quality over quantity. Each rep should perfectly mimic your drawing motion. If your form breaks down, use a lighter weight.
Resistance Band Draw Sequence
+This exercise simulates shooting with added resistance to build power and endurance.
5 sets of 12 repetitions
- Secure a strong resistance band to a sturdy anchor at shoulder height
- Stand in your shooting stance facing away from the anchor
- Hold the band and simulate your drawing motion with perfect form
- Hold at full draw for 3-5 seconds
- Control the release as you return to starting position
Tip: Choose a band resistance that matches or exceeds your bow weight for the best training effect. Focus on engaging the same muscles you use when shooting.
Complex Stabilization Hold
+A challenging core and stability exercise that mimics the stresses of holding steady during competition.
3 sets of 30-45 second holds
- Stand on one leg in your shooting stance
- Hold a light dumbbell (5-10 lbs) in your bow arm extended
- Draw another light dumbbell (5-10 lbs) to anchor point
- Hold this position, maintaining perfect balance
- Switch sides and repeat
Tip: This exercise challenges your balance, core, and stability simultaneously. Start with shorter hold times and lighter weights, then progress gradually.
Weighted Offset Push-ups
+Builds the uneven strength distribution needed in archery through asymmetrical resistance.
4 sets of 10 repetitions
- Set up in push-up position with a small weight plate (5-10 lbs) on one side of your back
- Perform a push-up with the uneven load
- Focus on keeping your body aligned despite the offset weight
- Complete all reps, then move the weight to the opposite side
- Perform another set with the weight on the opposite side
Tip: This exercise teaches your body to compensate for uneven loading, similar to the forces experienced in archery. Make sure the weight is secure and won't slide off during the exercise.