Nov
29
Core Strength For Archery
ByThis video is about 9 minutes long and explains the function of the core and what exercises we should and shouldn’t be doing to strengthen the core.
Put your comments below as ever, or send me an email.
Get Triple X Today!
While looking at “the plank” I couldn’t help but think about push-ups. They helped me a lot when I was trying to improve my general shape. However I was always afraid they’d impair my shooting.
What is your opinion about push-ups in relation to archery?
Hi Eric…
As you say push ups are actually quite similar to The Plank exercise in their core strengthening capacity… in fact the push up is MORE of a core exercise than a shoulder and chest exercise.
Done correctly, the push up, with the shoulder blades controlling the movement on the way down is an excellent exercise for archery. The problem is most people try to muscle their way through a set of push ups using the biceps and triceps primarily instead of the shoulder blades.
When you develop good Scapular control the push up will massively help the drawing and anchor of your shooting form
)
I just know that someone, somewhere is going to disagree with me… I’ve heard too much bad rep for push ups for archers and it is largely unjustified!
Hope that helps
Tim
Tim – very good presentation!
Since this exercises are only for core strengtening, do you think about exercises only for ankels, they support and keep in balance all body!?
regards Marjan
Hi Marajn
ankle stability comes from doing standing exercises. Too much exercise takes place in a seated or laying position so your core strength and foot and ankle stability is never challenged. Single leg exercises such as one leg deadlifts, step ups, single leg squats, lunges etc are excellent for this. Looks like I have the subject for my next video :0)
Thanks for the advice! I’ll try to focus on my shoulder blades and see how this works out when doing push-ups. Hope to see you on Sunday 13th in Esch!
@ Tim:
Hi Tim,
I agree and disagree
All exercises can help building core-strength.
I agree
-> Core strength is very usefull for archers.
I even use agility-training for core-strength with the archers I train.
I only don’t get why you use the deadlift as an example. It doesn’t primarily target one of the three muscle-groups u mentioned?
The crunch is a bad exercise for core-training.
I disagree
-> Only whith fixed legs or feet you use hip flexors (as you would when performing a plank with fixed legs). Performed correctly the crunch is a good exercise for some core muscles (rectus abdominis). Athletes just need to have a qualified trainer to help them perform this difficult exercise. Like u would want a trainer to help u while performing squats, presses and deadlifts.
Hope to hear your thoughts about mine
Gr
Rik
Hi Rik
Deadlift is used as an example, as to perform ANY movement with an external force (and even bodyweight) requires an activation of the core muscles I mention in the video. Not doing so would mean your lower back structure would take the bulk of the load. Not good.
The Crunch is a notorious exercise for being performed incorrectly. I spend my days in a gym environment watching people develop the tightest set of hip flexors possible and never even once activate the core (or even the beloved six pack they are trying to develop).
Yes done correctly the crunch will work the rectus abdominus (which is only a minor part of the core) but to be honest the benefit you get from a crunch is limited when you consider there are hundreds of other exercises that can do the same and much much more to help with core strength.
Over the last 5 years I have probably prescribed a crunch exercise twice in any of the programs for my clients. It is simply not an exercise that gives even a tenth of the benefit other exercises can give.
Thanks for the challenging response, it is good when people ask me to justify my comments
Tim
Hello Tim,
What is your recommendation regarding pull ups? Over the past ten years, or so, I have been doing 10 to 12 reps of 10 pull ups (half overhand, half underhand). Should I incorporate these into your routine, drop them completely, or other?
Thank you,
Tom
Tim,
I am a 54 year old male with decent archery talent (scoring 570+ out of 600 on an indoor 30m range). I feel I am out of shape for archery and would like to incorporate more fitness into my daily routine. KSL archery training recomends doing core strength weight training via Bench press, squats, situps, back hyper- extensions, Barbell good mornings, Leg curls and leg extesnsions. After watching your video I was wondering if the Plank would be a good addition and if so…. what type of rep range. The KSL plan looks for reps in the 12-20 range and if you cannot do 12 lighten the load and of course if you can do more than 20 to up the weight.
Cardio I am doing is the Body For life H.I.I.T. Method (20 min via 2 minutes of light warmup, each minute after to increase intensity for 4 minutes, go back to minute 3 level, and repeat for 4 circuits for 16 minutes + 2 minute warmup for 18 total minutes, the 19th minute an all out assault and then a minute of cooldown for 20 minutes total.) Would you recommend anything different?
Thanks for any info you can give me…
JOE COLEMAN
I’ve been doing a lot of core work in the gym, under the guidance of an instructor, including ‘The Plank’ and crunches. I would contend the suggestion that crunches are of little value; yes a lot of people do them incorrectly but if the correct form is shown then it is a very good exercise.
How about re-shooting this video with someone in charge of the camera whilst you demonstrate the correct way to do a crunch, a plank or a deadlift? I personally would find this approach much more beneficial than diagrams of stickmen on a whiteboard.