Strength & Stability Exercises – Deadlift

[Updated 1 January 2024] After a day at the shooting range with a few buddies, I realized my shots getting sloppier as the day went on.  My arms and shoulders became slightly numb over the course of just a few shots. The strings on my bow are relatively new but, I didn’t have the necessary upper body strength to hold the bow stable enough before I take the shot. I realized that body stability together with hand/eye coordination are a few of the deciding factors that go into the perfect shot.

A few days after, I told my sister about what I realized and she recommended that I come with her to the gym and consult a trainer about body strengthening and stability. I took her advice and the trainer really helped, and it was because I had a clear reason for why I wanted to get better!  I learned that there are muscles in the body that work together to make a straight and more stable shot for archery. 

Here are a few exercises you can do to improve your balance, stability and strength for a perfect shot on a bow and arrow.

Affected muscle groups for this exercise

• Deltoids
• Rectus Abdominis
• Abdominal External Oblique
• Rectus Femoris
• Trapezius
• Serratus Posterior Inferior
• Gluteus
• Biceps Femoris

Deadlift

The deadlift is a compound exercise that is the most effective of all back exercises. When this is done correctly, it strengthens most of the back muscles that are involved in making the body stable in just one range of motion.

This is a very efficient exercise but can be fatal when the lift is done improperly, which is why it is highly recommended to have a spotter watch you as you lift the bar without the weights to make sure the lifting motion is being executed properly.

VERY IMPORTANT 

To ensure that your spine is fully supported by your muscles, make sure to have all 4 points in a proper position.

Stop doing the exercise as soon as you feel that 1 of the 4 points start to fail. This is an indication that the weight is too heavy or you have already reached your strength limit.

Manage your body positioning with a pilot set. Make 12 repetitions holding the bar without any weights on it. Observe your body’s position as you lift the bar.

1. Bring your chin up and your eyes focused forward.
2. Shoulder blades closed and shoulders parallel to your knees.
3. Keep abdominals engaged while maintaining a straight back.
4. Engage glutes and hamstring muscles.

1. STARTING POSITION

Set the barbell at knee high position by resting it level at an elevated position on both ends. Position yourself equally at the middle of the bar with your feet shoulder width apart. Hold the bar equally on both side outside your knees and assume the lifting position.

2. LIFTING POSITION

• Lift the weight by stretching out your legs, almost as if your pushing down the floor while you pay attention to lower back and your shoulders.
• Slightly guide the bar horizontally with your forearms and a firm grip on the bar while holding the position of your shoulders vertically aligned to your knees.
• The buttocks would be sticking out as you maintain a straight position on your back.

3. UPRIGHT POSITION

• Stand tall with your head and your shoulders straight, your stomach and your buttocks tight and your back fully stretched out straight.

Frequently Asked Questions(FAQs)

Ques: What are the benefits of deadlift exercises?

Ans: The deadlift helps you maintain better posture and straighten your spine, which is excellent for your health. The deadlift can help you build abs of steel while also allowing you to complete more complex exercises like squats.

Ques: Do deadlifts burn belly fat?

Ans: Deadlifts are a popular gym exercise that helps develop lower-body strength in the abdomen, lower back, thighs, and legs. This exercise may help you lose belly fat by engaging muscles from this region in your workout.

Ques: How many deadlifts should I perform each day?

Ans: Powerlifters will usually perform sets of 1-8 repetitions, although the typical range for strength training is 3-5. 8-12 deadlifts and sometimes more are the most commonly performed by bodybuilders and individuals wanting to build muscle in their backs.