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List Of Dan Biehl's Articles
GETTING IN SHAPE FOR THE HUNT
by Dan Biehl
Front Press - While either sitting or standing, take an overhand grip on the barbell. Keeping the back straight, press the barbell straight up and lower the barbell back to the chest. Avoid hyperextending the back if standing. Using a squat rack allows a person to focus less on the correct position, because it is accomplished by the squat rack, and more on the deltoids. Using a squat rack does not mean the exerciser can be less conscience of the correct positioning or form. Start with the bar for weight then gradually increase the weight by 2 ½ -10lbs a week. Start with 2 sets of 8 reps for the first 2 weeks, then increase the reps to 10 for 2 more weeks. Increase the sets to 3 and decrease the reps to 8 for 4 weeks. Increase the reps to 10 for 2 weeks, then increase the sets to 4. Decrease the reps to 8 for 4 weeks, and increase the reps to 10 after that. This exercise works the anterior and medial deltoids, upper pectorals, upper trapezius, triceps, and serratus anterior. Dumbbell Press - Sit on a bench with a back to it to help keep your back straight. Grasp two dumbbells with an overhand grip lifting them to the shoulders, with the elbows pointing down. Press the arms to an extended position above the head. Lower the dumbbells to the starting position. For weight, start with 10 lbs dumbbells and increase the weight by 5 lbs every time you increase the reps or sets. Start with 2 sets of 8 reps for the first 2 weeks, then increase the reps to 10 for 2 more weeks. Increase the sets to 3 and decrease the reps to 8 for 4 weeks. Increase the reps to 10 for 2 weeks, then increase the sets to 4. Decrease the reps to 8 for 4 weeks, and increase the reps to 10 after that. Dumbbell press works the deltoids, upper trapezius, serratus anterior, and the triceps. Lateral Press - Keep the back straight with the feet slightly spread apart 6-8 inches. The arms should be hanging at the sides holding a light dumbbell in each hand. Raise the dumbbells to shoulder level, keeping the elbows bent slightly and return to the starting position. For weight, start with 4 lbs dumbbells and increase the weight by 1-3 lbs every time you increase the reps or sets. Start with 2 sets of 8 reps for the first 2 weeks, then increase the reps to 10 for 2 more weeks. Next, increase the sets to 3 and decrease the reps to 8 for 4 weeks. Increase the reps to 10 for 2 weeks, then increase the sets to 4. Decrease the reps to 8 for 4 weeks, and increase the reps to 10 after that. Raising the arms above horizontal works the trapezius, isolates the medial deltoids, and supraspinitus. Bent Over Lateral Raises - With the knees slightly bent, bend at the waist with the feet spread slightly apart, keeping the back straight. Let the arms hang with the dumbbells, flexing the elbows slightly . Raise the dumbbells to the side until parallel with the floor, lower the dumbbells and repeat. For weight start with 2 lbs dumbbells and increase the weight by 1-3 lbs every time you increase the reps or sets. Start with 2 sets of 8 reps for the first 2 weeks, then increase the reps to 10 for 2 more weeks. Increase the sets to 3 and decrease the reps to 8 for 4 weeks. Increase the reps to 10 for 2 weeks, then increase the sets to 4. Decrease the reps to 8 for 4 weeks, and increase the reps to 10 after that. This exercise helps develop the posterior deltoids, infraspinitus, teres major, trapezius, and latissimus dorsi. Front Raises- Standing upright with the feet 6-8 inches apart, grasp the dumbbells with the palms facing downward, resting the dumbbells on the thighs. Inhale raising both or one arm at a time to horizontally. Lower the dumbbells back to the starting position and repeat. For weight, start with 2 lbs. dumbbells and increase the weight by 1-3 lbs every time you increase the reps or sets. Start with 2 sets of 8 reps for the first 2 weeks, then increase the reps to 10 for 2 more weeks. Increase the sets to 3 and decrease the reps to 8 for 4 weeks. Increase the reps to 10 for 2 weeks, and then increase the sets to 4. Decrease the reps to 8 for 4 weeks, and increase the reps to 10 after that. Front raises emphasize the anterior deltoids, upper pecs, middle deltoids, serratus anterior, and rhomboids. Barbell Front Raises - While standing take an overhand grip on the barbell, resting it on your thighs. Raise the barbell up until reaching a horizontal position. Start with the bar for weight then gradually increase the weight by 2 ½ -10 lbs a week. Start with 2 sets of 8 reps for the first 2 weeks, then increase the reps to 10 for 2 more weeks. Increase the sets to 3 and decrease the reps to 8 for 4 weeks. Increase the reps to 10 for 2 weeks, and then increase the sets to 4. Decrease the reps to 8 for 4 weeks increase the reps to 10 after that. This exercise works the anterior deltoids, upper pectoral, infra-spinitus, trapezius, serratus anterior, and the short head of the bicep. These workouts should be done twice a week. Break them up evenly between the two days or in one day. You must be careful never to use more weight then is comfortable. It is always better to start with a much lighter weight that you know you can lift and be able to do all of the sets and reps. Shoulders are delicate and they must be worked cautiously. They will be stiff and ache after the first couple of workouts, but
that should subside. If it does not after a week see a doctor to determine
if you have torn or impinged anything.
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With
our stabilizing muscles working in our upper back we can concentrate on
maintaining and strengthening our ball and socket joint in the shoulder.
The deltoids and ball and socket allow an archer to draw the bow back fluidly.
Without strengthening this region you may end up with injuries, such as
arthritis that could plague you your entire life, which could ultimately
ruin your bowhunting lifestyle. Strengthening this region allows an archer
to gain more flexibility, strength, and stamina. This all entails better
accuracy, more time at the range, and better shot placement on an animal.
