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Technical Form - strength and elbow rotation

Realising my form has lead to some interesting twists, where the arrow creeps and no consistency on the draw and anchor. Was it a strength issue? I tried to build a program, but after 1 week I found another issue. Here is the program;

  1. Archer's hold
    • Building endurance at full draw - 4x 3reps
    • Mon, Tue, Wed
  2. Band pull-apart
    • Opening the chest and back - 5x 5 reps
    • Daily
  3. Dumb-bell rows
    • Raw pulling power - 5x 5 reps
    • Thu, Fri
  4. Push-up
    • Stabilizing the front arms - 10x 5 reps
    • Daily
  5. Plank
    • Keeping posture straight - 60 secs
    • Daily
Looks like I may be having a muscle control issue based how I am losing elbow rotation during setup.

The secret to maintaining proper front arm position is establishing it before you begin your draw, not trying to adjust it under tension. Here’s my step-by-step process:

  1. Start with the proper grip. Position your hand with the thumb at that two o’clock position before you even raise the bow.
  2. Raise to target with arm already in position. Your front arm should already be slightly bent with the elbow appropriately rotated.
  3. Draw until the bow stops. Pull the string back to your anchor point without changing your front arm position.
  4. Execute the shot. As you release, the bow should naturally fall forward, with your slightly bent elbow absorbing the shock.
During this process, my elbow position never changes. If you’re adjusting your elbow at full draw, you’ve already created a problem that’ll affect your accuracy and eventually lead to pain.

My opinion is that the following muscle groups need some attention;

  1. The Serratus Anterior (The "Boxer's Muscle"): This muscle wraps around your ribs under your armpit and attaches to your shoulder blade. Its main job is to push the shoulder blade forward. If this is weak, your shoulder collapses backward, and your elbow spins inward.
  2. The Rotator Cuff (Specifically the Infraspinatus): This is a small but crucial muscle in the back of your shoulder that physically rotates your arm bone outward.
  3. The Triceps (Long Head): This locks your elbow straight so your bicep can't pull your hand toward your face.


Will have to lookout for exercises to develop these areas.


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