Performance-Enhancing Shoulder Exercises For Bowhunters

4 Exercises To Help Build Upper-Body Strength

Coach Nick here from MTNTOUGH Fitness! I’m excited to share our top four shoulder exercises with the Hook & Barrel Magazine audience designed specifically for bowhunters to get you ready for the archery season. This routine targets common imbalances and mobility restrictions we often see in archers, ensuring you’re at your best when it’s time to hit the field. We recommend running through this at least two times a week while training for archery season. It’s quick, and should only take less than 12 minutes to run through this entire flow.

What You’ll Need

• Foam Roller
• Resistance Bands (one moderate and one light)
• Something secure to attach the bands to

Follow along with this routine to enhance your mobility and address those critical areas.

Exercise 1: Thoracic Extension with Foam Roller

Equipment Needed: Foam Roller

1. Positioning: Place the foam roller on your mid-back.
2. Body Position: Keep a slight tilt in your pelvis to avoid rounding your lower back. Hands behind the head, elbows in.
3. Movement: Extend over the foam roller, mobilizing your thoracic spine. This area often has restrictions and, if not addressed, can put more stress on your shoulders.
4. Tips: Move up and down to find restricted areas. Lean back, pause for 2-3 seconds, then come back up.

Perform for 30 seconds.

Exercise 2: Band-Assisted Thoracic Rotation

Equipment Needed: Moderate Resistance Band

1. Setup: Attach the band low on a rig, wrap it around your back, and through your arm.
2. Movement: With your hand behind your head, drop your elbow down and rotate it up to the ceiling, allowing the band to assist.
3. Purpose: This exercise improves thoracic rotation, crucial for drawing a bow.

Exercise 3: Banded Bow Pull

Equipment Needed: Moderate Resistance Band

1. Setup: Double up the thicker band and simulate a bow draw.
2. Movement: Pull back as if drawing a bow, holding for 3 seconds.
3. Tips: Focus on initiating the movement with your shoulder blade, keeping the elbow high.

Do 8 reps on each side.

Exercise 4: Retraction to Overhead Press

Equipment Needed: Light Resistance Band

1. Setup: Start with the band, retract your shoulder blade, rotate to 90°, and press overhead.
2. Movement: Maintain retraction and stability as you press.
3. Purpose: This builds stability around the shoulder blade and supports the rotator cuff.

Perform 8 reps on each side.

Repeat the Routine

Go through each exercise twice, moving a bit quicker the second time since you’re familiar with the movements.

Why This Routine?

This mobility workout is designed to prepare your body for the demands of archery. It addresses common issues like thoracic spine immobility and shoulder instability, helping you maintain peak performance and reduce the risk of injury.

Bookmark these shoulder exercises and incorporate them into your training leading up to the season. Your shoulders will thank you!

Check out the MTN TOUGH 12-Minute Mobility Workout For Bowhunters video below:

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