Hi, thanks for your video, i struggled for a long time with hyperextension on my bow arm but i wanted to add and correct you on some of the thing you say. As a physiotherapist student i know now that hyperextension wasn't my only problem I also have a radius valgus, that means that the extremity of my arm is pointing out (you can see if you have it by placing your arms at a 90-degree angle in front of you and making your side palm touch with your hand facing up, if your elbow is touching in this position you have it too) and having this constrain me to not only control my extension but i also had to turn my shoulder so my elbow wasn't in the way. So if you're like me, you also have to practice shoulder internal rotation. I also wanted to correct you because you repeat that this eccentric exercises would tighten the ligaments, but that not it, yes you will have so much more control but your tendons (not ligaments) will not be tightened in fact they may become even longer. Because eccentrics base exercise is used to recover movement range and not otherwise. I was also proved that eccentric exercise are much more efficient at strengthening muscle than concentric at same intensity, but it is much more traumatizing for the body so if done too hard you will be really sore and that not always good.
Super helpful as always! What I particularly like about the work you put on this channel is the coverage of both fisical and tecnical aspects of archery, always suggesting a good exercice to work on what's lacking. Heather sure does a good partnership with you on that. Just wanted to give you this positive feedback, thanks jake!
I am someone who has lifted weights on and off for years, and additional strength has massively helped me control my hypermobility. Like, I can fold my fingers backwards. Can't fix that, but the rest of my body seems to stay more put together! My elbow still has a tendency to rotate during the draw phase, and it will return to the correct position at full draw which is an improvement from when I first started out. I will try the eccentric dumbbell lowering for sure. I've always done barbell curls, but I think I need to target those stabilizing muscles. Thank you!
My archery experience with hyperextension. I've been pretty desperate, searching the web all over for tips. At full draw I'm in the category of people with their ellbow slowly creaping upwards, and there really is nothing I can do about it. People are actually afraid my arm will just snap in half oneday, so much its bending the wrong way. It causes so much willpower and strength to keep my ellbow in a correct position that shooting the bow is pretty much impossible, as my body is then on a tension level far past 100%... Last year I actually started to get painful spikes in my ellbow due to the hyperextension, which finally caused me to actually switch bowhands to my dominant hand, fearful for permanent healthissues. Here I have far less hyperextension, which I figured is because of having far more strength in this arm. Ever since I started working out, (intensely), my hyperextension is getting less. Just another thing that correlates with this video. One more thing I can advice to anyone who also deals with the same issue: don't be a drawweight chaser, seriously. It took me a lot of willpower and toning down my ego, to accept my arm can't handle high drawweight, and I'm only on around 32lbs. Even now, my ego sometimes get the best of me, and I put back my old 36lbs limbs thinking I'm probably strong enough now.. I'm not. First 2 rounds I'm doing fine, and then some kind of fatigue hits (which I don't realise at all), and I slowly see my ellbow rotating up again. so yes, one part is definately a strength issue, the other is acceptence it's going to take you far more time, endurance, strength and commitment to shoot at the same level as someone not dealing with this issue. I'm one of the best archers in my club, but I'm probably working triple as hard as the others. thanks again Jake, I'm definately going to put this in my workouts.
I have a natural hyper extended elbow, so this really helps, thank you :) On a side note though Jake, a lot of your videos you mention "I will put a card up the top" but you keep forgetting to add the card in editing 😅
These are things that can also be aided in small ways by little bits of practice, too. I had to work on elbow positioning (elbow down) for fencing as well, and I made a point to focus on keeping the correct rotation while driving, correcting it every time I notice I've slipped. Now, of course, I have to consciously adjust when I pick up my bow because I'm so used to the exact opposite, but learning to isolate the right movements without a sympathetic rotation of the wrist makes it less difficult to correct.
I’ve always shot light weight 3 piece takedown bows and have now switched to ilf Hoyt Satori which is a decent amount heavier. Not draw weight just actual over all bow weight. I’m right handed and my left elbow has been hurting for months now. I hope it’s not the heavier weighted bow, but that’s all I can think of.
I was talking about it yesterday because am worried to get issues over time. i see so many people having issues when they are around 50 and they shoot only compound or 30 pounds. And its really just shoulders down and bow arm rotation to fix it. Great exercise. Thanks to Heather as well.
Hi, thanks for the great videos. On this subject I suggest you watch Rogue Archery TV's video "How to shoot with a hypermobile elbow". More than strength training, technique is really key. My GF has hypermobile elbows and his technique advice made a huge difference for her.
I've always struggled with this. I hit my arm about every other shot, and all anyone's been able to tell me is "Just move your elbow." Here's hoping this will finally make the difference.
It can snap back on release as well. It really limits the power of the bow you can use. The worst problem with bows over or at 35 pounds, is that adjusting your elbow position once in full draw, kind of grinds the joint and can cause some nasty injuries over time. It has to be 1 movement. It Dramatically increases the difficulty of doing Archery long term.
I have a problem with my arm... I am so difficult to rotate my arm.. When l try to rotate my arm... My elbow feels sick... What l must to do for get good arm when l shooting...
Hey Jake. I got a legit question for you (or anyone else who have ideas). I just bought my self a satori hunting bow, and im pondering which rest to go for when shooting barebow and stringwalking. The problem is that I only have one drilled hole on the riser, so a bolted on rest + plunger wont work. The bolted rest just wont get screwed on hard enough through the plunger as far as I can tell. Do you have any ideas for a good rest so I can use plunger as well? Any tips from anyone will be greatly appreciated.
The aae free flyte elite can be bolted directly to a riser by drilling and tapping very small holes in the riser. Not sure of any other option that would tolerate string walking. Although with a pair of pliers a single hole with the plunger will keep a bolt on rest in place in my opinion
@@smokkoms11 presumably you can hold your arms straight out in a T-shape without any weight. So you can. Start with a light stretch band. Get back to that T-position. Jake's alignment video from a couple weeks ago is also a good resource.
At least 99% of your videos are really good and helpful. I think this one totally misses. There is a reason it is so hard to "coach" newer archers into an ideal elbow position. After you have shot hundreds of thousands of arrows over many years, your body has changed and it seems others should have the same flexibility. They do not. Also exercising and building forearm and bicep strength is not going to be a cure. The lack of flexibility has little or nothing to do with the arm or even the elbow. It is instead all about poor flexibility in the shoulder. At least that is my issue and getting older has not helped.
Not the case, the point here is actually for those who have too much flexibility as I mentioned in the science behind why this will work. The exercising is actually tightening up the joint space and therefor actually limiting the flexibility thus giving more control to the archer. Usually the lack of control is from the brain, again this helps develop the body awareness one needs to control their position. This is why I spend those extra few minutes explaining the why behind what I suggest instead of just doing it or showing the “fix” the comprehension of what happens is equally important to lasting results.
Very good discussion of the problem from different perspectives. I wonder if for seniors like myself the problem is lack of shoulder flexibility and not as indicated for younger archers too much flexibility in the elbow It would be great if Jake and Heather could do a video on the issues facing senior archers.
@@garymickus6412 It might be a long, long time before Jake or Heather understand the lack of flexibility and the difficulty in rotating the shoulder that comes with old age. I guess I do see that lack of strength in the upper and forearm could be an issue for young archers. My issue is the lack of flexibility and the limited range of motion.
@@jameskelson1891 I agree completely as I'm 71 years old and have the same issues with shoulder flexibility as you. In addition my upper body strength has declined with age. IMO recurve archery requires both flexibility and strength. This is what makes the recurve so difficult.
My double jointed young daughter thanks you for more torture to strengthen her bow arm. Keep it coming!
Hi, thanks for your video, i struggled for a long time with hyperextension on my bow arm but i wanted to add and correct you on some of the thing you say. As a physiotherapist student i know now that hyperextension wasn't my only problem I also have a radius valgus, that means that the extremity of my arm is pointing out (you can see if you have it by placing your arms at a 90-degree angle in front of you and making your side palm touch with your hand facing up, if your elbow is touching in this position you have it too) and having this constrain me to not only control my extension but i also had to turn my shoulder so my elbow wasn't in the way. So if you're like me, you also have to practice shoulder internal rotation.
I also wanted to correct you because you repeat that this eccentric exercises would tighten the ligaments, but that not it, yes you will have so much more control but your tendons (not ligaments) will not be tightened in fact they may become even longer. Because eccentrics base exercise is used to recover movement range and not otherwise. I was also proved that eccentric exercise are much more efficient at strengthening muscle than concentric at same intensity, but it is much more traumatizing for the body so if done too hard you will be really sore and that not always good.
Super helpful as always! What I particularly like about the work you put on this channel is the coverage of both fisical and tecnical aspects of archery, always suggesting a good exercice to work on what's lacking. Heather sure does a good partnership with you on that. Just wanted to give you this positive feedback, thanks jake!
I am someone who has lifted weights on and off for years, and additional strength has massively helped me control my hypermobility. Like, I can fold my fingers backwards. Can't fix that, but the rest of my body seems to stay more put together!
My elbow still has a tendency to rotate during the draw phase, and it will return to the correct position at full draw which is an improvement from when I first started out.
I will try the eccentric dumbbell lowering for sure. I've always done barbell curls, but I think I need to target those stabilizing muscles.
Thank you!
Thanks Jake and Heather. This was very helpful to me.
My archery experience with hyperextension.
I've been pretty desperate, searching the web all over for tips. At full draw I'm in the category of people with their ellbow slowly creaping upwards, and there really is nothing I can do about it. People are actually afraid my arm will just snap in half oneday, so much its bending the wrong way.
It causes so much willpower and strength to keep my ellbow in a correct position that shooting the bow is pretty much impossible, as my body is then on a tension level far past 100%...
Last year I actually started to get painful spikes in my ellbow due to the hyperextension, which finally caused me to actually switch bowhands to my dominant hand, fearful for permanent healthissues. Here I have far less hyperextension, which I figured is because of having far more strength in this arm.
Ever since I started working out, (intensely), my hyperextension is getting less. Just another thing that correlates with this video.
One more thing I can advice to anyone who also deals with the same issue: don't be a drawweight chaser, seriously. It took me a lot of willpower and toning down my ego, to accept my arm can't handle high drawweight, and I'm only on around 32lbs. Even now, my ego sometimes get the best of me, and I put back my old 36lbs limbs thinking I'm probably strong enough now.. I'm not.
First 2 rounds I'm doing fine, and then some kind of fatigue hits (which I don't realise at all), and I slowly see my ellbow rotating up again.
so yes, one part is definately a strength issue, the other is acceptence it's going to take you far more time, endurance, strength and commitment to shoot at the same level as someone not dealing with this issue.
I'm one of the best archers in my club, but I'm probably working triple as hard as the others.
thanks again Jake, I'm definately going to put this in my workouts.
Heather is smart.
Super helpful. I’m going to implement this.
01:10 What is the best elbow position
02:57 What these exercises focus on and how they help
03:38 Exercise #1
04:58 Exercise #2
06:54 Exercise #3
Thanks
I have a natural hyper extended elbow, so this really helps, thank you :)
On a side note though Jake, a lot of your videos you mention "I will put a card up the top" but you keep forgetting to add the card in editing 😅
Need to try this, been having this issue and couldn’t get it solved however much I tried
These are things that can also be aided in small ways by little bits of practice, too. I had to work on elbow positioning (elbow down) for fencing as well, and I made a point to focus on keeping the correct rotation while driving, correcting it every time I notice I've slipped. Now, of course, I have to consciously adjust when I pick up my bow because I'm so used to the exact opposite, but learning to isolate the right movements without a sympathetic rotation of the wrist makes it less difficult to correct.
Brilliant, thank you
Great video once again, thanks!
I’ve always shot light weight 3 piece takedown bows and have now switched to ilf Hoyt Satori which is a decent amount heavier. Not draw weight just actual over all bow weight. I’m right handed and my left elbow has been hurting for months now. I hope it’s not the heavier weighted bow, but that’s all I can think of.
great video! just what I need as I hit it again today. Those dumbells look like some sort of cool starwars power coupling :D
They are adjustable weight dumbbells: amzn.to/3x5scqZ Bulky but cheaper than a whole set.
@@JakeKaminskiArchery they look so cool
I was talking about it yesterday because am worried to get issues over time. i see so many people having issues when they are around 50 and they shoot only compound or 30 pounds. And its really just shoulders down and bow arm rotation to fix it. Great exercise. Thanks to Heather as well.
Hi, thanks for the great videos. On this subject I suggest you watch Rogue Archery TV's video "How to shoot with a hypermobile elbow". More than strength training, technique is really key. My GF has hypermobile elbows and his technique advice made a huge difference for her.
any tips to avoid getting tennis elbow in your bow arm
interesting idea
I've always struggled with this. I hit my arm about every other shot, and all anyone's been able to tell me is "Just move your elbow." Here's hoping this will finally make the difference.
I was waiting for you to go all Arrow and do a salmon ladder.
It can snap back on release as well. It really limits the power of the bow you can use. The worst problem with bows over or at 35 pounds, is that adjusting your elbow position once in full draw, kind of grinds the joint and can cause some nasty injuries over time. It has to be 1 movement. It Dramatically increases the difficulty of doing Archery long term.
I have a problem with my arm...
I am so difficult to rotate my arm..
When l try to rotate my arm...
My elbow feels sick...
What l must to do for get good arm when l shooting...
Hey Jake. I got a legit question for you (or anyone else who have ideas). I just bought my self a satori hunting bow, and im pondering which rest to go for when shooting barebow and stringwalking. The problem is that I only have one drilled hole on the riser, so a bolted on rest + plunger wont work. The bolted rest just wont get screwed on hard enough through the plunger as far as I can tell.
Do you have any ideas for a good rest so I can use plunger as well? Any tips from anyone will be greatly appreciated.
The aae free flyte elite can be bolted directly to a riser by drilling and tapping very small holes in the riser.
Not sure of any other option that would tolerate string walking. Although with a pair of pliers a single hole with the plunger will keep a bolt on rest in place in my opinion
@@JakeKaminskiArchery Thank you for taking the time to answer Jake :D
Neutral grip push up
What about arm collapse? I find it difficult to keep my arm straight. It bends without my consent at full draw. This is affecting my accuracy.
Strength related for sure. Possibly flexibility as well.
Hi I don't have pull up
PLEASE! Can you explain how to prevent shoulder from rolling? Can’t figure it out…
Have you seen this? Set Your Bow Shoulder in the Best Position Possible | Archery Bow Shoulder Form
th-cam.com/video/H1YSy4xUHCw/w-d-xo.html
@@JakeKaminskiArchery yes I did thanks. My problem is that i can't get into proper alignment without shoulder roll...
@@smokkoms11 presumably you can hold your arms straight out in a T-shape without any weight. So you can. Start with a light stretch band. Get back to that T-position. Jake's alignment video from a couple weeks ago is also a good resource.
At least 99% of your videos are really good and helpful. I think this one totally misses. There is a reason it is so hard to "coach" newer archers into an ideal elbow position. After you have shot hundreds of thousands of arrows over many years, your body has changed and it seems others should have the same flexibility. They do not. Also exercising and building forearm and bicep strength is not going to be a cure. The lack of flexibility has little or nothing to do with the arm or even the elbow. It is instead all about poor flexibility in the shoulder. At least that is my issue and getting older has not helped.
Not the case, the point here is actually for those who have too much flexibility as I mentioned in the science behind why this will work. The exercising is actually tightening up the joint space and therefor actually limiting the flexibility thus giving more control to the archer.
Usually the lack of control is from the brain, again this helps develop the body awareness one needs to control their position.
This is why I spend those extra few minutes explaining the why behind what I suggest instead of just doing it or showing the “fix” the comprehension of what happens is equally important to lasting results.
Very good discussion of the problem from different perspectives. I wonder if for seniors like myself the problem is lack of shoulder flexibility and not as indicated for younger archers too much flexibility in the elbow
It would be great if Jake and Heather could do a video on the issues facing senior archers.
@@garymickus6412 It might be a long, long time before Jake or Heather understand the lack of flexibility and the difficulty in rotating the shoulder that comes with old age. I guess I do see that lack of strength in the upper and forearm could be an issue for young archers. My issue is the lack of flexibility and the limited range of motion.
@@jameskelson1891 I agree completely as I'm 71 years old and have the same issues with shoulder flexibility as you. In addition my upper body strength has declined with age. IMO recurve archery requires both flexibility and strength. This is what makes the recurve so difficult.