Back Tension
By: Red Feather Archery
Back tension refers to the upper back muscles that allow an archer to draw an arrow and control a Bow. Proper Back tension allows an archer to load an arrow at full draw and maintain balance and posture until he or she is ready to loose the arrow. The muscle groups most responsible for back tension and full draw are the rhomboid muscles of the upper back found in between the scapulas (shoulder blades).
As the archer begins to draw a bow with an arrow, the upper muscles in between the shoulder blades engage & begin to contract, bringing the Bow to full draw. Once at full draw, an archer will anchor their arrow and hold their posture using back tension. When ready, the archer will release or loose the arrow at their desired target. Holding full draw requires strength, balance and endurance.
When the arrow is released, the archer holds their position and maintains back tension to provide the best follow threw for the release of the arrow – and maintaining accuracy.
Remember, the power to draw an arrow from a bow comes from the back – not your arms. The best way to think about coming to full draw and back tension for many archers is to imagine that you can hold a tennis ball in between your shoulder blades during full draw and hold it there during and after of the release. By using the upper back muscles, will help keep the archers elbow aligned with or above the arrow, and proper rotation of the shoulder allowing for a smooth, full draw of the Bow.
The average full draw on most Recurve & Longbows bows are 28″ and each individual archer may increase or decrease full draw length depending on height, experience and athletic ability. Full draw can be determined by using various methods but a quick and simple way to determine draw length would be to have the archer draw a bow with an extra long spined arrow and a piece of paper. Pierce the paper with the arrow and as the archer draws the arrow to their anchor point, the piece of paper slides down the spin of the arrow and will stop once the archer hits full draw at his or her anchor point.
*Remember It is never wise and dangerous to OVER draw an arrow. Try to maintain an added inch over the shelf of the Bow when determining an archers full draw length . Additional methods can be used to determine draw length and will be explained later in another chapter.
Traditional archery is a great exercise for your upper body and back as it strengthens the rhomboid muscles. Both physical and mental endurance is used as the archer draws the arrow into full draw & Focusing on back tension prior to the release of the arrow, allows the archer to properly line up their shot. Practicing archery several times a week will help build strength and tone muscles of your upper back. Archery as an activity is also an excellent exercise for core muscle groups found in your abdominal and lower back as your body naturally aims to stay balanced during the full draw of the Bow.
- Remember to shoot with more stability and power, Keep a line of tension in between your shoulders and the weight of the Bow in between your shoulder blades. Chest will expand while your back contracts.
- Keep your elbow aligned or above the line of arrow and make a conscience effort to push the Bow forward and pull the String back using your shoulders and upper back muscles – NOT your arms.
- Maintain a -T- shape of your upper torso and tension line in your shoulders as you draw the arrow and follow threw with the release.
- Proper use of Back tension – You control the Bow. Improper use of Back tension – The Bow controls you.
- Practice conditioning, consistency and control using back tension
- New archers should begin using a low pound bow (#) to help develop back tension and control during follow threw when releasing an arrow.
