Archery Rotator Cuff Basics

This video demonstrates 3 basic exercises to strengthen and protect the rotator cuff for archery.

1. Side Lying External Rotation
3 sets of 10 repetitions (each arm) with 5-10lbs or 2-4kg

2. Bar 90/90 Internal Rotation Isometric Raises
3 rounds with strong pressure:
45 seconds of slow repetitions
45 second REST

3. Lateral Isometric
3 sets with strong pressure:
15 repetitions right arm
15 repetitions left arm
NO REST between sets

Timestamps:
0:00 Introduction
0:22 Side Lying External Rotation
2:28 Bar 90/90 Internal Rotation Isometric Raises
4:15 Lateral Isometric
6:04 Rotator Cuff Description: What is it? What does it do in archery?

[MegaWingnut]

Hello…I am a chiropractor and an archer. Found your podcast informative and will apply them to improve my shoulder strength and flexibility.
Just a thought: supraspinatus is active in the 1st 30 degrees of abduction. After that, deltoid kicks in. I would recommend dropping the bar down to the 4:00 or 8:00 positions, depending on LH or RH.

[sharonchiang]

Hi Archery Strong are these exercises good for bowing of a cello?. I had rotator cuff surgery post a fall and dislocation of my right shoulder in Jan 2024. I just finished 6 months of Physical Therapy and I need to be able to play my cello again. My right arm muscles are weak on the that side and I want to get them stronger. I'm right handed and this is the arm I use to bow the cello with. Thank you for your time.

[Crossandbeyond]

Do you do these for both arms? I would assume so