Archery: Elbow Rotation Technique

Correct elbow rotation is one of the simplest yet most important skills in archery. This involves keeping your bow arm's elbow rotated straight up and down while drawing the bow and releasing the arrow. If your elbow doesn't rotate straight, you may experience a bruised inner elbow and your arrows may veer to one side of the target. To prevent this, rotate your elbow straight before raising or drawing your bow.

Ensure your elbow crease is vertical during the shot

To ensure your elbow crease is vertical during the shot, you must rotate your elbow correctly. This is one of the most important skills in archery, and it is important to learn this rotation during the Set Up phase of the shot.

To achieve this, stand with your shooting stance and your bow arm raised as if you are at full draw. Look towards the target but focus on your elbow and bow hand. Try to rotate your elbow so that the crease is vertical, without rotating your bow hand or rolling your shoulder. The correct position will have the elbow crease facing the camera, while the incorrect position will have the crease facing upwards.

You may find it easier to start this drill with your bow hand flat against a wall. This will help you learn to disconnect your elbow movement from your bow hand movement.

It is important to note that some archers are able to perform at a high level without fully rotating their bow arm. However, generally, this rotation is required to get the best alignment and connection through the shot.

If you are unable to achieve the correct elbow rotation, it may be due to a lack of strength. This could be because you are "over-bowed" or lack general physical conditioning. In this case, you should work on building your strength through exercises and bow training.

Avoid rotating your wrist or shoulder

To avoid rotating your wrist or shoulder, it is important to focus on your elbow positioning and ensure you are using the correct technique.

Firstly, you should ensure that your elbow is rotated so that it is vertical during the shot. This is part of the Set Up phase of shooting. This can be tricky to master, so it is recommended that you practice this movement without a bow, by standing with your shooting stance and your bow arm raised as if you are at full draw. Look towards your target but focus on your elbow and bow hand. Try to rotate your elbow so that it is vertical, without rotating your wrist or shoulder.

When you are performing this drill, it is natural for the muscles around your shoulder to want to rotate slightly too. This is fine, as long as there is no tension in the upper traps or pronounced rolling over of the shoulder joint. To help you master this movement, try placing your bow hand flat against a wall to prevent your hand from moving as you rotate your elbow.

If you are struggling to rotate your elbow without rotating your wrist or shoulder, you may need to work on your general strength. A lack of strength can prevent you from achieving this elbow rotation, and this is usually due to being "over-bowed" and a lack of physical conditioning. You can improve your strength by working on your rotator cuff, deltoid, trapezius and latissimus dorsi muscles. Start with low weights and work your way up.

Additionally, you should ensure that you are using the correct grip on your bow. A common mistake is to grip the bow too tightly, which forces your arm or wrist inwards. Instead, try tilting your hand at a 45-degree angle, with your index finger and thumb wrapped around the bow, and the rest of your fingers floating freely. This will help you to rotate your arm without needing to move your wrist or shoulder.

Finally, check that your standing posture is correct and that all your bones, from your bow arm, through your back and draw arm, are aligned.

Keep a light grip on the bow

Keeping a light grip on the bow is crucial to avoiding a string slap, one of the most common archery injuries. A string slap occurs when the string comes into contact with your arm, and while it may not be life-threatening, it can be quite inconvenient and uncomfortable.

To avoid this, you should ensure that you are not over-gripping the bow, as this will force your arm or wrist inwards, making you more susceptible to a string slap. Instead, try to relax your hand and keep your grip light and comfortable. This will also help to prevent archer's elbow, a form of tendonitis that occurs due to repetitive and unnecessary strain on the elbow from bad form or overbowing.

To achieve a light grip, try tilting your hand at a 45-degree angle. Your index finger and thumb should be wrapped around the bow, while the rest of your fingers float freely. This is similar to making a "stop" hand gesture. You can practice this by placing your hand against a wall and rotating it back and forth or by using light weights or a band while rotating your arm.

Additionally, make sure that your bow hand is properly angled. If your bow hand is at the correct angle, rotating your arm should not require much effort. You can also try bending your arm slightly so it's not completely straight, which can make it easier to maintain the correct elbow alignment.

By maintaining a light grip on the bow and focusing on proper form and technique, you can help prevent injuries and improve your archery skills.

Practice exercises to strengthen your elbow

To improve your archery, it's important to incorporate strength and conditioning exercises into your training schedule. Here are some practice exercises to strengthen your elbow and improve your overall performance:

• Elbow Rotation Drill: This drill helps you achieve the correct elbow rotation during the Set Up phase of the shot. Stand with your shooting stance and bow arm raised as if you're at full draw. Now, try to rotate your bow arm elbow so that it becomes vertical, without rotating your bow hand or rolling your shoulder. This movement can be challenging, especially for beginners, so start slowly and focus on improving your physical conditioning.
• Single-Arm Dumbbell Row: This exercise targets the upper back and shoulder muscles, which are crucial for raising your arm and shooting your bow. Stretch one leg back to form a straight line from your heel to your head. Bend the other leg and place your hand on a chair or bench for support. On the side of the stretched leg, hold a dumbbell and bend your arm back. Bring your arm forward and then lift it back until your elbow is at shoulder height. Repeat this movement for several reps.
• Plank: The plank is a great exercise for improving core stability and strengthening the shoulders. Hold a forearm plank for one minute every day, and you'll notice improvements in your ability to hold the bow steady, especially in windy conditions.
• Press-ups: Press-ups target the chest, shoulders, and triceps while engaging the core. They help create better balance in your body by strengthening the chest muscles, which are opposite the back muscles used when drawing a bow. Focus on doing press-ups with your elbows out, not back towards your body, to reduce strain on the shoulders.
• Dumbbell Hold: This exercise is excellent for working the upper back and shoulder muscles. Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Place your little finger against your thigh and raise your arm straight out to the side, up to shoulder height. Hold this position for 15 seconds and work towards increasing the weight and duration over time.
• Cross-Body Lift: This exercise targets the rotator cuff muscles, which are potential trouble spots for archers. Start with a light weight in one hand and place your palm down on the opposite thigh. Keep your arm straight and raise it across your body, up to above your opposite shoulder. Lower it back down and repeat for 10 reps on each side.

Remember, it's important to modify each exercise to suit your ability and strength level. Start slowly and focus on perfecting your form before increasing weight or reps. Additionally, a proper warm-up before shooting can help prevent injuries and improve your performance.

Check your form to avoid archer's elbow

To avoid injury, it's important to check your form and technique when practising archery. Here are some tips to help you avoid archer's elbow:

Check Your Stance

Face the target at a 45-degree angle, with your feet parallel and spread 18 to 24 inches apart. Point your toes towards the target, not at a 90-degree angle. This “open stance” allows you to face the target more directly and reduces the chance of the bowstring brushing against your clothing, which can affect the direction of the arrow.

Grip, Draw and Anchor

Your grip should be relaxed, with your hand open and fingers pointing downrange. Keep your draw-arm elbow in line with the arrow, without torquing the string. Ensure there is a slight down and out bend in the elbow holding the bow, which will reduce string slap. Avoid locking your elbows, as this can add strain and lead to injuries.

Weight Transfer

Make sure you are correctly transferring the bow weight into your back. If not, your elbows will be trying to draw and hold more weight than they are designed to, which can lead to archer's elbow.

Draw Weight

If you think the weight of the bow may be too much for you, drop to a lighter bow and work your way up. Pulling more weight than your body can handle can lead to injury and poor performance.

Alignment

Check that your posture is correct and that all your bones, from your bow arm through your back and draw arm, are aligned.

Elbow Rotation

Your bow arm elbow joint should be rotated so that it is vertical during the shot. This can be difficult to learn, so try the elbow rotation drill. Stand with your shooting stance and your bow arm raised as if you are at full draw. Try to rotate your bow arm elbow so that the line becomes vertical, without rotating your bow hand or rolling your shoulder joint.

Warm-Up and Stretching

Before shooting, make sure to warm up and stretch properly to prevent archery-related injuries.

Frequently asked questions