Archery Equipment Guide for Beginners

A bow and an arrow. That's all you need, right?

Well, not exactly. There's a lot more things you need. See my Archery Equipment Checklist. But I don't go into a lot of details on that Checklist, but today I am going to do so. Here's what you really need... and Why!

Traditional Recurve Archery Equipment Guide

Recurve Bow

You want to start with a bow with a fairly low poundage so that you can focus on form first and build strength gradually over time. Generally someone new to archery should start with a 20 to 25 lb bow, depending upon their strength and size. Even people who are very strong should start with a maximum of 25 lbs and then as they progress they can purchase higher poundage limbs or more powerful bows.

This is similar to a person at the gym doing weightlifting: You don't start with the 50 lb dumbbells and start doing bicep curls. You start with the 15s or 20s and work your way up gradually. Someone who starts with a bow that is too powerful will get tired very quickly and their form will suffer as a result, causing a lot of inaccuracy.

Right: Samick Sage Recurve Bow.

There are many different brands and models of Traditional Recurve Bows to choose from. A very popular model is the Samick Sage (which my wife uses), but there are lots to choose from. When buying your first bow however try to get one that is the desired poundage. Don't worry so much about brand and model, poundage is much more important. You can always get a fancy bow later after your skill has improved significantly.

12 Arrows

So... Funny thing. Beginners have a tendency to lose arrows or break arrows quite often. So if you start with 6 arrows, you're probably going to lose/break half of them during the first month. This is why I recommend starting with 12, because if you break/lose 3 of them then you still have 9 left.

You also want to make certain that the arrows you purchase are spined correctly for the bow you are shooting. If they're too stiff then it reduces accuracy, but if they're too weak then it increases the chances of the arrows spontaneously breaking (and possibly hurting the archer).

See my old article: Three Frequently Asked Questions about Archery.

Bowstringer

A fairly simple device used for stringing your bow easily and without damaging the bow. If you string a recurve bow using the leg method (or the knee method) then you void the warranty. So you really want to string it properly using a bowstringer.

If you are getting archery lessons then your instructor can show you how to use a bowstringer properly, otherwise you can also ask someone in an archery store to demonstrate how to use it. Failing that there are also YouTube videos on how to use a bowstringer.

During a student's first archery lesson I often tell a story during the demonstration of how to use a bowstringer. The story is about Ulysses (Odysseus) and his return to Ithaca and how he strung his bow after being gone for 20 years and returning to Ithaca an old man. Or you can watch the 1954 version starring Kirk Douglas.

Archery Glove or Tab or Thumbring

Protects your fingers. Traditionally archers wore leather gloves of various styles to protect their fingers while shooting. If you shoot regularly without protection it will hurt your fingers and damage the nerve endings.

In the image on the right you can see the character Bran (from A Game of Thrones) wearing an archery glove. The glove in question is actually just a Neet Archery Glove that has had the label removed and the image has been tinted so it appears to be darker.

I saw someone about a decade ago shooting with zero protection. He was insisting on "doing it the traditional way", even though people traditionally used some kind of hand protection. His fingers during the summer turned black and blue because of all the damage he did to the nerve endings. We never saw him again after that summer. I am guessing his fingers had to be amputated. So yes, definitely wear protection. Wearing a glove, tab or thumbring is very traditional.

Below: An example of someone using a thumb draw with a thumbring. Thumbrings are usually used by people shooting horsebows (shortbows), but I have also experimented with using them to shoot longbows and flatbows.

Arrow Rest

Most bows (unless you buy a kit) don't come with an arrow rest. My biggest piece of advice on this topic is: DO NOT BUY THE CHEAP PLASTIC ARROW RESTS.

They break very easily.

Instead I recommend getting a steel or fur arrow rest. See my older post Five Styles of Arrow Rests for more on that topic.

For beginners what I generally ask is: Do you want something more traditional or more modern?

If the new archer says traditional I point them at the fur arrow rest (which isn't made of real fur), which you can see to the right.

And if they want something more modern then I point them at either a Flipper style arrow rest or a spring loaded arrow rest. I particularly like the QuikTune by NAP and I use it when teaching beginners because the arrow doesn't fall off easily when they cant the bow to the left. Beginner archers have a habit of canting the bow left and right and then the arrow slides off the arrow rest.

Nock Bead

The nock bead is a tiny brass bead that goes on the bowstring and acts as a guide for wear to nock the arrow on the bowstring, and prevents the arrow from sliding around on the bowstring.

Some archers will even put two nock beads on there, one above the arrow and below it, so it is even less likely to slide around.

Arrowheads

So yeah... Arrows don't usually come with arrowheads. Some do, but not all.

Also there are many different kinds of arrowheads, and they're measured in grains. (There are 7000 grains in 1 lb.)

I generally recommend that beginners start with 125 grain field point arrowheads, and if they want to shoot longer distances they can get 100 grain field points for shooting medium distances (30 to 50 yards) and 75 grain field points for shooting long distances (60 yards or further). You swap out the arrowheads for shooting longer distances so you can save on weight/increase arrow speed, but at medium or close distances you want a heavier arrowhead because it increases accuracy.

If the arrow itself is heavier than normal then you might even want a heavier arrowhead in order to change the FOC balancing point of the arrow. See my old article on the subject: What the eff is FOC Weight?

So yes...

That is everything that you "NEED".

You may have noticed that having an arm guard (arm bracer) or a quiver isn't actually a necessity. Those are really more optional. Below is a list of Optional Archery Equipment or you can browse Optional Archery Equipment for more details.

• Arm guard or Bracer - arguably a necessity for some people, but not everyone needs one.
• A spare bowstring. (In case the first one breaks.)
• Spare Parts for Arrows - spare nocks, spare fletching, fletching glue, spare arrowheads, spare inserts. This is in case you ever need to repair arrows.
• A quiver of some kind - possibly a back quiver, side quiver, hip quiver, ground quiver - or you can just make your own.
• Dampeners - puffy balls that make your bowstring quieter.
• Archery Backpack - to carry your gear in.
• Bow Sock - for storing a longbow or one-piece recurve in.
• 3D Targets - for shooting at fake rabbits and such.
• Portable Archery Targets - for when you don't have anything else to shoot at.
• Stabilizer - a gadget to help prevent people from canting the bow.
• Decorative Limbs Skins - purely for decoration.
• Wrist Strap - so you don't accidentally drop your bow.
• Bow Racks / Bow Stands - for storing your bow when you are not shooting it.
• Strange Arrowheads - Whistling arrowheads, Tibetan howling arrowheads, blunt arrowheads, glass arrowheads, flint, obsidian - there are quite a variety available.
  

 

Below are two examples of some whistling arrowheads.

Becoming an Experienced Archer in 10 Weeks

Is it possible to become an Experienced Archer in just 10 Weeks?

Well, yes, but it depends upon how you define "Experienced".

Experienced doesn't necessarily mean that are good at something. You can be experienced at rowing a canoe, but that doesn't mean you are very good at it.

Using that definition a toddler could be "experienced at archery", but that doesn't mean they're good at it. [Photo on the right is my son Arthur, who is 11 months old in this picture. It is going to be many years before he is an "experienced archer". My older son Richard (currently 5) meanwhile can shoot moving bubbles in the backyard while barely trying.]

But for the purpose of exploring hypotheticals, how do you go from just starting archery as a complete beginner to becoming an experienced archer in just 10 weeks?

Well, it is certainly possible to do it with a lot of practice, but I believe it is easiest when you have an archery instructor. Becoming "good" at archery is many times slower if a person is trying to do it by being self-taught, but you speed the process up significantly by having an instructor who can help you avoid common mistakes that many beginners get stuck on and they don't know what they're doing wrong.

A good book on the subject can also help, but a book cannot spot your errors when you make them and if you don't know what errors you are making then it cannot teach you how to avoid those bad habits while reinforcing good habits.

One of the biggest factors, in my opinion, is how serious the student is about learning archery. A child who is more interested in staring at their phone isn't going to get as much out of 10 archery lessons than a similar child who pays attention and is excited/enthusiastic about learning archery. Same goes with an adult who is similarly addicted to their phone versus an adult who really wants to learn archery. This isn't so much an age issue as it is a maturity issue.

Speaking on behalf of myself and my archery lessons you can learn quite a bit in 10 lessons, however just because I offer 10 lessons doesn't necesssarily mean that you cannot learn more. I have had some students who keep coming back for more lessons. 20? 50? More than that?

It happens. One of my students (Adam) just keeps coming back for more lessons every year. He was a teenager when he started, now he's in his 20s.

Some archers just want to be challenged constantly and they yearn to learn more things as they progress, possibly learning other styles of archery, other techniques, and more obscure topics that aren't covered in my normal block of 10 lessons.

See my Archery Lesson Plan + How many lessons should you do? post on the subject to learn more about the types of things you can learn during 10 weeks of archery lessons.

Powerlifting: What is a Good Target Weight? How Many Reps is Good?

See my previous post titled "What is Powerlifting?" if you're not familiar with this competitive weightlifting sport.

Powerlifting: What is a Good Target Weight?

Let's pretend you're just getting into Powerlifting and you want to do it for fun (and maybe compete if you get really good at it). What should your target weight be when you're first starting out?

How much you are going to be lifting depends on your goals. If you're just start off trying it to see what it is like then you should be conservative and take your time, so you can more easily avoid injuries. If you are planning to be lifting in a competition then you’re going to want to push the boundaries and aim for as much as you can physically (and mentally) achieve.

The Rule of Thumb

You want to work up to a goal. Getting there will vary on the individual depending upon your weight and gender (and to some extent height), so don't immediate assume that you can start at that number. You want to work up to it gradually.

For people not lifting in a competitive capacity you should start by aiming to eventually lift about 1 to 1.5 times your bodyweight, assuming that you are a normal size and not overly skinny or overweight. That doesn't mean you are starting off by lifting those weights. No, that means you should work up to trying to lift those weights.

During a competition a beginner female competitor could be expected to lift 101% of their bodyweight, and a male beginner could be expected to lift 133% of their bodyweight*. This is considered to be a realistic goal for beginners because they're expecting to lift that weight in 3 different exercises: The Squat, the Bench Press and the Deadlift.

* According to one of the authors of "Practical Programming for Strength Training".

How realistic theses goals are can also vary on the exercise being conducted.

For Beginner Men:

• 1.5 times your bodyweight is considered to be a realistic goal for both squatting and deadlifting.
• 1.25 times your bodyweight is considered realistic for bench pressing.

For Beginner Women:

• 1.15 times your bodyweight for squatting and deadlifting.
• 0.9 times your bodyweight for bench pressing.

Obviously more experienced powerlifters will be lifting a lot more than that, but for beginners this is a good target weight to work up to.

Powerlifting: How Many Reps is Good?

You also need to consider how many repetitions of each lift you are doing while training. Higher reps means you will have to reduce the total weight you are lifting, so for powerlifting you generally want to be doing only 1 to 12 reps, but lifting a larger amount.

When preparing for a competition, or trying to build more strength, 1 to 5 repetitions is considered normal.

If the athlete is focusing on technique or is worried about hypertrophy (increasing the size of muscle fibers) then they will do 6 to 12 reps and use a more moderate weight.

Thus if you're a beginner and you need to focus on technique more then you should focus on doing 6 to 12 reps in the beginning so that you can build good form and technique, thereby avoiding sports injuries.

If you enter a competition that is when you can change your reps to a lower number and add a lot more weight.

The Baby Hercules Hypothesis

Within the topic of Family Fitness, I have approached the topic of my sons' health a bit aggressively.

My wife and I have two boys, the firstborn is currently 5 years and the second is 11 months.

During the first year of a child's life it is generally recommended that parents do something called "Tummy Time" with their children.

Tummy Time encourages the baby to learn how to roll over, and also increases their arm and leg muscles. It is part of a baby's normal development.

As a personal trainer/sports trainer I approached this topic by aggressively doing Tummy Time with my first son (Richard), every day, often multiple times per day. And this worked fantastically in my opinion, speeding up his ability to crawl, cruise and eventually walk with confidence.

With my second son (Arthur), I repeated this process, with the difference being that Arthur was about 3 lbs heavier at birth than Richard was and seems to be developing at a faster rate.

At 11 months old he is walking (with aid), taking a few steps by himself, cruising with ease, and can stand independently for minutes at a time. He is also walking up and down stairs (with aid, for safety reasons).

As I write this Arthur is standing in his playpen, unaided, and playing with an old remote control with both hands. We let him have the old remote so that he stops grabbing the other remote controls. He likes pressing the buttons, even though they don't do anything.

Every day, several times per day, I am currently taking Arthur for walks around the house to visit various family members, and I will help him up and down the stairs too during these daily walks. Sometimes I will bundle him up in a snowsuit and take him for a walk outside in the backyard. (I am looking forward to summer time when I can take him for walks more frequently and don't have to worry about snowsuits.)

Arthur is surprisingly strong. I joke to my wife that changing his diaper is akin to trying to change a diaper on Baby Hercules, because if he is not cooperating then he makes it very difficult to change his diaper. Sometimes it takes two people to do it, one to distract him and keep him happy (and possibly grab him if he tries to squirm away), while the other changes the diaper.

Now it is my belief (and I defy anyone to prove me wrong) that a stronger baby is effectively a healthier one, and that if in a dangerous situation a baby who knows how to roll over can roll themselves over on purpose.

But what about a baby who cannot roll over? Well, I think that is inherently dangerous. What if the baby ends up in a situation where they are being smothered and they will suffocate unless they can roll over?

The Potato Baby Conundrum

Meanwhile a relative of mine has a little girl who was born only a few days before Arthur. So they're roughly the same age, but the mother has taken a very different approach to her baby's welfare.

She refers to her daughter as "a potato". She doesn't do Tummy Time. If you put her daughter on her tummy she starts to scream and struggle because she doesn't know how to roll over. The mother does this because she wants her daughter to "remain a potato" for as long as possible, because it is less work to manage her movements and behaviour.

I consider that to be inherently more dangerous, because what if her baby ever ends up in a situation where she is being smothered, is in water, or in some other kind of danger and all she needs to do to save herself is to roll over, sit up, stand up, etc. If the baby cannot do such actions independently then it could die.

Worse, as her baby gets bigger and bigger, the baby is facing an ever increasing uphill battle. As she weighs more her muscles will have to work that much harder just to roll over and accomplish other tasks like sitting up and walking. Her little muscles will, eventually, catch up and grow so that she can do such things, but she will be effectively be physically delayed when compared to other children who got the recommended daily Tummy Time. (And far beyond children like Arthur who got above and beyond that.)

Arthur is bigger and stronger than the baby in question, but his strength and size are partially due to the fact that he gets exercise every day (with his own private certified personal trainer, aka Daddy). As such I have greater confidence that if ever placed in a situation where his life is in danger he is physically strong enough and confident in his ability to stand and walk to escape from danger.

So my recommendation to other parents?

Do Tummy Time every day with your baby. Encourage your baby to roll, crawl, stand and walk. Don't turn your baby into a potato who just sits there all the time. Let your baby be a mini Hercules or Atalanta (Greek girl who was raised by bears).

Will it be harder to change your baby's diaper? Yes. But that is a price worth paying to keep your baby alive and healthy, in my opinion.

Baby Arthur with Kettle Bell

Note - The Kettle Bell in the photo is just plastic and when you rotate the grey section then it makes a clicking sound. It isn't actually heavy.

And for fun, here's another photo of Arthur giving daddy a big smile.

Refresher Course Archery Lessons

Good Morning!

There is no shame in getting a refresher course.

If you haven't done archery in a long time and you are worried you've forgotten a few things, or perhaps you've been doing it regularly, but you feel the need to improve on a few things that you feel you are having difficulty with, well then there's nothing wrong with getting a refresher course.

And judging by the pleasant sunny weather outside, spring is coming early.

So to all my former archery students, welcome back! Come get a refresher course. Refresh your memory and pick up some new archery skills too. Plus I thought it would be nice to see some of my old students from a decade ago.

Happy Shooting!

Sincerely,
Charles M.
CardioTrek.ca

PS. Below is a needlessly cute of my son Arthur that I took this morning after changing his diaper and getting him dressed for the day. I gave him one of Richard's old plastic bows and snapped a photo of Arthur plucking the bowstring.

Health Benefits of Krill Oil

Note: This is not an advertisement. This is a personal anecdote regarding my own usage of Krill Oil for health reasons + bodybuilding reasons. You will notice that there is no link below for buying any products and that I take a generic brand of krill oil.

So my doctor years ago prescribed me fish oil or krill oil because I had high cholesterol. It wasn't really a surprise seeing as I eat fish n chips and hamburgers regularly. I admit I am not the healthiest when it comes to eating. Exercise is more my thing.

I chose the krill oil out of the two options, proceeded to take it daily, and then after about a week I promptly forgot to take it regularly. Sometimes, once in a blue moon proverbially speaking, I remembered to take some more pills, but otherwise the krill oil pills sat on the shelf next to the Tylenol, looking lonely and forgotten.

Years later, in January 2023, I decided to start weightlifting again (and possibly try bodybuilding), and I did some research to see if I could supplement my weightlifting somehow with vitamins.

Hence my January 2023 post titled: 5 Bodybuilding Tips you can do today for $0.

At the bottom of that list is a section that says "MORE TIPS" during which I mention that "Fish Oil or Krill Oil [is] not only good for your brain, health, lowering cholesterol, etc, but also good for building muscle."

And when I researched the topic I realized that krill oil would benefit my weightlifting/bodybuilding goals, so I started taking it again... Daily. And I started keeping it not on a shelf, but on my writing desk close to where I like to exercise.

Thus in the morning while drinking my juice I will take 1300 mg of Tylenol (the arthritis variety that comes in 650 mg caplets because they last 8 hours) and 1000 mg of a generic brand of krill oil (two 500 mg softgels).

And in the past month I have been steadily building muscle, but also losing fat around the middle. Is it because I am exercising more? Taking the pills? Both?

Well today I decided to do some research to see what the health benefits are:

• Improves heart health
• Improves lung health
• Boosts the immune system
• Boosts the endocrine system
• Contains Omega 3 fatty acids, (240 mg for every 1000 mg) which affects brain health and other things.
• Reduces inflammation
• Reduces joint pain, stiffness, rheumatoid arthritis
  
• Reduces the pain and emotional side effects of PMS
• Helps prevent cardiovascular disease, heart attack and stroke
• Lowers blood pressure
• Lowers triglyceride levels
• Decreased risk of colon cancer

So what about muscle growth?

Well, that's difficult to study because muscle growth can often be affected by a number of different factors, but...

"A randomized controlled trial demonstrated that supplementation of 4 g per day of krill oil for 6 months in healthy older adults significantly increased knee extensor strength, grip strength, and skeletal muscle thickness in both men and women."

Krill oil is very popular amongst bodybuilders, with some reporting that they take 3 to 6 grams (3000 to 6000 mg) per day. You will note that I only take 1000 mg, but that is due to my cautious nature about supplements. 3 to 6 grams per day feels... excessive and unnecessary. 1 gram per day is enough for my needs.

Side Effects

May sometimes also cause: 

• Bad breath
• Stomach discomfort
• Gas
• Heartburn
• Nausea
• Diarrhea
• Headache

Honestly, speaking for myself... The pills do taste bad which is why I swallow them with juice, and as a consequence I haven't noticed any issue with bad breath. I also only take them in the morning during breakfast, and in my experience with taking similar pills that cause such symptoms that offsets the chance of diarrhea, nausea and stomach discomfort. So I haven't noticed any such symptoms asides from the bad taste.

DO NOT TAKE KRILL OIL IF YOU ARE ALLERGIC TO SEAFOOD.

Talk to your doctor before taking krill oil if you are on medications like blood thinners, estrogens, beta-blockers, diuretics, and aspirin.

Dosage

I routinely take 1000 mg because that is the amount recommended on the bottle. However your doctor can recommend a different dosage depending upon your situation. When in doubt just consult your doctor.

Global Warming = More Archery?

The birds are chirping like it is spring outside.

I spoke to my mother yesterday (who lives up north) and she saw a black and orange caterpillar two days ago, a sure sign of spring.

Almost all the snow is melted in my front yard and back yard.

The forecast for today is a high of 8 Celsius (46.4 Fahrenheit). So that isn't exactly warm, but it isn't freezing either.

Supposed to go up to 13 Celsius on Wednesday (and rain), but otherwise it is going to be unseasonably warm and mild for mid February. (Usually we should be expecting a big snowstorm around this time of year.)

Spring is Coming.

We can thank Global Warming, I suppose. I see this as a silver lining. In the future I may be able to teach archery more often in February and November, and perhaps take a few weeks off in July/August to enjoy a vacation when it is too hot.

Which means I can book archery lessons for 2023 for anyone who isn't afraid of a little cold.

Or you can prebook for March, April or May. Whatever weather suits your fancy.

Contact cardiotrek@gmail.com to book your archery lessons in Toronto today!

Archery Lessons for Valentines Day

Looking for something fun to give a loved one for Valentines Day in Toronto?

Why not give them an Archery Lesson for Two?

Or Archery Lessons...

2 Students, Weekdays or Weekends
$100 for 90 minutes; 3 Lessons - $290; 5 Lessons - $470; 10 Lessons - $920.

Contact cardiotrek@gmail.com to get a Gift Voucher Number and have a Happy Valentines Day!

3 Ways to get into Archery

If you have never done archery (or have very little experience) there are essentially three ways to get into the sport.

 #1. Get Archery Lessons

Obviously this is me tooting my own horn, but if you're looking for archery lessons in Toronto then I invite you to contact me to book archery lessons. Archery lessons are the fastest and easiest way to learn the sport, but they are more expensive and thus geared towards people who are more serious about wanting to learn archery in a hurry and want to excel at it.

If you have a friend who does archery they can also try to teach you, but this is often a test of patience on their part as they may not have a lot of experience teaching archery (or anything else). So when getting archery lessons I do recommend hiring someone with a lot of experience teaching archery and know what they're doing.

Speaking for myself: I have been teaching archery since 2009, and I have been doing archery since 1989.

#2. Buy an Archery How To Book

The book I currently recommend is by my colleagues Steve Ruis and Claudia Stevenson: "Precision Archery".

You can try to find the book at your local bookstore, and if they don't have it then you can order it from the store using the ISBN number... Or order it online.

ISBN 9780736046343

And if you want to go a step further you can also get yourself a subscription to Archery Focus Magazine, which gives you access to their back catalogue of magazine PDFs.

Which coincidentally also gives you access to various articles that I wrote for Archery Focus Magazine:

• "Marketing Strategies for Archery Coaches", July 2017.
• "A Lesson in Adaptive Archery", July 2018.
• "Teaching Archery Through Narratives", November 2018.
• "Rinehart Target Balls (and Alternatives)", January 2020.
• "Archery Trick Shooting", September 2020. 
• "Gap Shooting: Aiming for Versatility", November 2021.

 Oh and I am working on my own nonfiction Archery How To Book. So stayed for that to be released.

Note - Reading a book about how to do archery isn't perfect. Ideally you want an archery instructor, but if you don't have one then a book is the next best thing. There are other books on the subject, but "Precision Archery" is the best book currently available in my opinion.

#3. Teach Yourself / Watch YouTube Videos

I have a low opinion on the subject of YouTube videos teaching archery and while there is the potential for someone to learn that way, I firmly believe it is a bit like "the blind leading the blind" because often the people making such videos are beginners themselves.

Or if they are experienced archers they're not necessarily good at teaching it or explaining it properly.

And then there's the YouTube feuds...

For example, there are two specific YouTubers I am thinking of who argue back and forth in their videos about the proper way to do something. Just two men (and their egos) arguing.

Honestly, rather than watch YouTube videos you might be better off just being completely self taught, assuming you cannot find a book on the subject or cannot find an archery instructor.

Being self-taught really comes down to practicing regularly and socializing with other archers, because you will learn so much about the sport by talking to your fellow archers and observing them while they shoot to see what they are doing correctly, but also what they are doing wrong. If you can learn from their mistakes and triumphs it will speed up the process of teaching yourself. (Of course, you would learn even faster if you had an instructor to teach you what to be looking for.)

Conclusions

A combination of options #1 and #2 above is arguably the best you can do. Getting both an instructor and the aforementioned book on the subject, so you get the best of both worlds.

Or options #1 and #2 and buy a whole library of archery books (which is what I have on my bookshelves). In some cases I even have multiple copies of the same book, the result of people gifting me books that I already have copies of.

"Hey, there's an archery book! I should get that for Charles!"

And unfortunately I have copies of almost every archery book in the English language. Plus I am such an archery dork that I write nonfiction (and fiction) on the subject.

And I have 5 different books just on the subject of bowmaking and arrow making.

So yes, if you want to get really good at archery... Just copy everything I've done. Get archery lessons, buy ALL the books (even the bowmaking books), practice multiple days per week, get really good at it, learn multiple styles of archery, become an archery instructor, and of course publish articles on the subject... And start writing a How To Book on archery.

Whatever.

I think the point I am trying to make (again and again) is that you should either get archery lessons or buy a book like "Precision Archery". Or both.

Practice makes perfect. Aim small miss small. Have Some Apple Pie.

What is Powerlifting?

Powerlifting is a Competitive Weightlifting Sport that focuses on three main lifts. Historically these lifts evolved from a variety of strongman lifts known as "Odd Lifts", but later became standardized as the sport of Powerlifting evolved and became standardized to three main lifts:

1. The Squat
2. The Bench Press
3. The Deadlift

Athletes competing in Powerlifting have the goal to lift as much weight as possible during each lift, which themselves are each compound movement requiring multiple muscle groups and are therefore challenging to do. The maximum amount of weight lifted for each of the three lifts is added together giving the athlete their total in points. Whomever scores the overall highest total is the winner of the competition.

Thus an athlete could potentially score 2nd or 3rd in all three categories, but so long as they score more points than the other competitors then they are the winner.

Competitors are divided into groups based upon their gender, weight and height, thus keeping the competition at a level playing field.

The precise rules can also vary on the organization, with the primary difference often being whether competitors must compete while "equipped or raw". Equipped means they are competing while wearing reinforced clothing such as knee wraps, back braces, bench press shirts, and powerlifting singlets, which are made of very thick reinforced polyester or Lycra. They aren't comfortable, but they give the lifters a tiny advantage over people not wearing them. Raw lifters aren't allowed to wear any such clothing or aids.

Ignoring such aids, the athletes need to focus on the quality of their form. Failure to execute the lifts using proper form and technique can result in serious injuries. So pay attention, it is very important that you learn how to do these lifts properly so you can avoid injury.

It is also highly recommended that you do these exercises with a spotter in case you get into trouble.

The Squat

Rack a barbell at the correct height for your stature and load up with the required weight that will provide a challenge, but if you're just starting out try to make the challenge relatively low.

When performing the squat, ensure that the barbell is located high up on the back of your shoulders, but below your neck.  Make sure it’s not resting on your neck because that much weight on your neck/spine could result in a serious injury.

When you un-rack the barbell you want to squat down while keeping your chest up, back straight and face forward until your hamstrings are parallel to the floor.  Do this in a slow and controlled way to avoid injury. You also want to be certain that you reach parallel, which is important in a competition because otherwise you just wasted all of that effort and it won't count unless it is parallel.

When returning to a standing position you want to power up quickly and lock your hips to finish.

The Bench Press

Using a competition bench press, you first rack your bar and load with the required weight.  Place your back on the bench and your eyes directly beneath the bar.

Keep your feet flat on the floor, unrack the bar and keeping it close to you, slowly lower the bar until it reaches your chest.  Then push back up to the top position and rerack your bar.

It sounds easy, but is harder than it looks because it uses multiple muscle groups to complete the motions.

You definitely want a spotter when practicing the Bench Press.

The Deadlift

Start by loading up a barbell which is located on the floor.

Keep the bar close to your feet, bend at the waist and grab the bar with both hands, keeping them shoulder width apart.

With your back straight, chest up and face forward, slowly stand up keeping the bar close to your shins.

Lock your hips (push them forward) as you reach the top of the movement – this is important in a competition because otherwise you won't be considered to have finished the lift.

Note

You don't have to compete to get into Powerlifting. Some people do Powerlifting just as a way to stay fit or gain muscle. Some people also just like the challenge and want to set goals to see how much they can lift.