MORE Speed MORE Stability

Hello, are you tired of being a can't even pull back 70 pounds or maybe you're aging out of the archery game and losing poundage year over year? Do you want tighter pin gaps, a better trajectory? I have brought a level 10 subject matter expert, Ben Wardell. This is a bow hunter. He's also my personal physical therapist. He's slightly jacked and tanned and we are going to showcase the top five movements to increase your bow poundage, tighten your pin gap and stay at the top of your game. So first one I want to do is a face pull. You can do it with a pulley system or like a big thick band, but again, it has to be something that's kind of heavy. It's not going to be the little light little band where you're repping out 50 of them. That's great. If you've got some shoulder pain, but if we're trying to increase that strength, we have to load this thing and kind of get some good tension through it. Now, most of the time I want that high position. I want to get up here, but since we're trying to increase that draw weight, I'm not pulling my bow back here. Like I'm pulling it down to that face. So I want that lower angle on it. So it's less external rotation and more of just that high pull. So we're getting some tension through that thing back. And again, we're trying to squeeze those shoulder blades hard. And then I want to hold that possession for a second or two, slow back down, big, hard pull, slow back down, big, hard pull, slow back down. How many sets, how many reps? So this one, again, I really like that three sets of that eight to 12. I think there's a ton of good researchers or reason that a ton of bodybuilders kind of do that three sets to three to four sets in that rep range. So this next one is a modified single arm row. Okay. So instead of pulling that kind of back to our hip, we're trying to pull that thing up to our cheek, just like we would pulling a bow. Gotcha. And so if you're shooting like a hinge or not a hinge, but a thumb button, like I am, I kind of have to have that little bit of inverted hands in that wrist. So I want to train that position. I don't want to just pull here because that's not going to have this perfect carry over. And again, nothing's going to be like a perfect carry over for shooting a bow, but this can be a good kind of alternative that you can kind of load. So again, I got that arm planted. I like this leg kind of canted out for a little bit of stability, but then I got that kettlebell or a dumbbell, whatever you want to use. I'm getting that big, strong pull and I'm rotating into that same kind of position. I'm going to be shooting a bow and where I got that arm, arm in front of me. Yep. Pulling back up. Yeah. I'd start. I'd start. You can kind of, you were rotating too. You were. Yeah. So I'd flip your hand. There you go. And then rotate as you come in. Good. Keep that head down though. Keeping it facing forward. There you go. And pull that cheek. Get it like you would just like in your, your draw. Good. This sucks. And then go again. I want you to rotate and then rotate like you would up. There you go. Better. I think we can see this opposite side shoulder blade working a ton to stabilize that thing. Yeah. I feel weak. I feel exposed. This is good. No, it's a good one. This is a really good one that you don't kind of don't add that little variation to make. A lot of people don't have a right-handed and a left-handed bow. This is the beauty of what you are showing us is that now I can flip over, get the other side and have like some balance between the two instead of like overcompensating on one side. Shooting a bow is so asymmetrical that you just do that one thing over and over. Like you're going to kind of tweak your back. You're going to go wrong eventually. Okay, cool. This one was hard for me guys. I had to drop down and wait, no shame in my game. I got to add this to the arsenal. Good stuff. What else you got? You can kind of work that position and then we're stacked, rotate, stacked. There's like a bonus one bonus one. And again, this is a good one. I think if you've got some shoulder pain, but then a good one, just kind of work on the strength of that stability arm. Good. There you go. Job done. Okay. Dude, that's a good one. I'm going to add that one too. A lot. I like it. Just like prehab right before you're doing like a push day or a pull day. Yeah, I know. It's a great warmup for that thing. It's not like an open chain exercise, like the bandaid stuff. All of a sudden we've got that hand planted. Our body's rotating over the top of that. I'm going to do a chest supported row. Okay. So again, it's just a great one where you can put a ton of load through this system where we're getting a big giant pull that is a symmetrical pull. It's not the single arm one. Okay. So again, it's not this complicated movement, but it's a great one to increase that pulling strength, which is what drawing a bow is. It's our ability to pull more weight. Focus on like that shoulder blade and that big strong pull shoulder blade back strong pull. And I'm trying to get that thing back there. If I'm doing a little half reps like this, I'm not, we're kind of missing it a little bit. I want to get those dumbbells back as far as I can. And then that nice control descent eccentric motion here. And what I don't want is some people get that chin like way down into that bench. Don't I like that chin above the bench? That's great positioning. See how Dan's kind of letting his shoulder blades round forward, getting that big kind of stretch on that thing. That's perfect job. I usually use, we've been doing seal rows, which is more of the elbow out here. So depress. And then out here versus staying like real sagittal. And then here, what's the different recruitment between the two? I'm going to be a little bit more of that posterior delt. And you're just not going to be a strong point. I always use like thirties when I'm out here. It's going to be way tougher. It's not in this mechanical advantageous position like this. I mean, I mean, if you're going to grab something that you really need to move, you're not going to pull it out here. Like you're going to try to pull it. You're pulling a lawnmower. Yep. That's not going to be way out here. You're trying to rip that thing nice and close to your body. Pull the band here, which was awesome. Gave us a bonus. Plus the, that one I struggle with, which is cool. Then we got this seated, chest supported row. What else you got? You got any more? I do. Okay. So last one I got is just your good old fashioned pull up. Not anything fancy, but again, it's one of the best strengthening exercises that you can do to strengthen your back. I mean, it's time tested. Some we've done forever and it's just a great way to kind of bulletproof that back. And you can kind of, instead of just doing a pure kind of vertical pull, you can kind of camp that back where you're back a little bit to make it a little bit more of a bow kind of draw style or arched pulling back like that arch pull back up. That's a different stimulus too. But again, you're trying to go with this slow controlled. Again, if we're trying to do crossfit and you're trying to kip it, go for it. But now we're trying to pull our bow versus just like straight up and down. Neither one are wrong, but just to change it up a little bit, that little arch can be kind of nice job. And I don't do them that way. So like I can tell you right now, I feel that like just, just a different stimulus, different angle. Nope. It's a good one just to kind of modify it a little bit, but still get a ton of kind of that back recruitment to increase that strength. You think that'll get people stronger pulling back more weight. That's the only way to do it, man. Bend in this point, some great movements to add to your arsenal, sprinkle in a couple of times a week, especially in the off season, stay off the sidelines, stay injury resistant, get stronger, pull more poundage, tighten up your gaps. And if you've stuck around this far, we're going to give you guys a secret bonus movement to decrease your pen float. When I kind of get fatigued out, it's never the, can I keep drawing my bow back? Sometimes that gets a little fatigued, but my main thing is I get, it gets sloppy where that front arm, I cannot hold that thing steady. I'm all over the place. And then I, then I gotta be done. It's one thing that I kind of started to do a couple of years ago to kind of increase my endurance in that position. So I can shoot longer and feel that I'm more accurate, whether it is or not, but I feel that I am is a sideline bottoms up kettlebell hold. So you're going to get into the sideline position, kick that thing up and then we're going to rotate. And then we're just push that shoulder blade away. I'm trying to make that arm as long as I can. And then I'm just trying to keep that thing nice and stable. And you know, if you can hold for a minute, hold for a minute or increase that, that weight. But again, the longer you can kind of keep that thing. Cause again, any little fault like that kettlebell is going to want to want to fall. So you've got to really keep that thing nice and stable, just like you would, if you're trying to keep that pin on the target and your body's always going to kind of want to center on it. That's my bonus. Told you my PT was legit guys. If you like what you saw, please like subscribe comment below. If you're ready to get stronger in 2025 separations in the preparation, catch on the next one. Peace.