Working out to shoot better?

[cwmcgu2]

Ok so here is the deal, my biggest area for improvement with my accuracy is holding the rifle steady in an unsupported position. Not a problem with my lighter guns, but with my Mosins and other relatively heavy guns the longer shots can be a little difficult. Can weight lifting help with this?

I used to be alot stronger than I am now, but after partially dislocating my left sholder a number of times (no tearing, just alot of stretching) I gave up weight lifting and my arm strength isn't what it used to be. So with heavier guns I can't steady the frong sight very well at all.

Would calisthenics help with this? Like for example holding a small 5-10 pound weight with an outstretched arm for a longer period of time or even at home practicing each night holding a rifle aimed at a small target for a long period of time like 30 minutes.

And a question specifically for any work out fanatics out there: if I decide to hit the weight room again what muscles do I need to concentrate on strengthening? Any particular exercises (free-weights or machines; I have access to a huge weight room at my university).

Also if there are any other methods yall have used for steadying your aim with heavier guns in unsupported positions I would love to hear them! This is currently my biggest roadblock in developing my shooting skills.

 

[BADUNAME13]

USMC Rifle PT!

Military press, holding it out infront of you, standing 'bench press', curles, holding it by the charging handle and the front sight... and whatever else your Drill instructor can come up with.

Works.

 

[CNYCacher]

Often wondered this myself.

For those of us without a drill instructor handy, can someone describe an actual workout routine, like with weights? Or perhaps answer the OP's question about holding a heavy rifle on target or using calisthenics?

 

[Rabid Rabbit]

I'm sure there are some books on the subject and written by shooters. Lifting can help, I know that until the last twenty years lifting was generally frowned on but people were imagining bodybuilders type lifting not toning.

As for shooting from standing more accurately try getting some coaching from a competitive shooter. I was one a long time ago and found it very easy to move in to a good standing position with my arm against my side holding the rifle and very accurate. I'm considerably more accurate than people with their arm outstretched. It just takes practice.

 

[GhostlyKarliion]

Two words, potato sacks

Yes, potato sacks, start out small, the 3 pound sacks you can get from wally world, but within a week move up to the 5 pounders. Hold them out directly in front of you, one in each hand like you were holding a rifle, do three sets of 10 minutes each, in a couple of weeks begin moving up to 10 pound sacks, after three more weeks use 25 pound sacks, and then 50 pounders.

If all is going well after three weeks, start adding potatoes to the sacks, just remember to go back to the 3 pound sacks to begin this phase.






Ok, joking aside, yes you should concentrate on your chest, back, and arms. don't just lift weights though, use a weight that is lighter than you can lift, (if you can curl 50lbs with moderate difficulty, then use somewhere in the area of 15 or 20 pound weights) and instead of going through smooth motions extend the weight out and hold it ( best to experiment to your own ability, roughly 10 seconds to start) then pull it back, do a normal number of reps though, and remember to go slow and flex the muscles you are working. And don't forget to stretch before you begin. You may also consider strengthening your hands as well, get some of those spring grip devices online or from you local Wal-Mart, they work wonders on the hand and forearms, grip slowly, hold for a count of (however many seconds) release slowly, repeat as long as you can.

Hope that helps, I'm not a doctor, always check with your doctor before beginning an exercise regimen. Your doctor may do simple blood tests to check for liver problems, (Insert other, non-liability stuff here....)

 

[geekWithA.45]

You will need a certain minimum amount of muscular strength and endurance, without which you will have problems.

Beyond that certain amount, it will contribute little. The key to stable shooting positions is to collapse as far as you can to tight bone on bone contact. In standing positions, this means that your elbow should be pointed straight down, and pulled into your side. If you are expending considerable muscular effort to bear the weight of the rifle, question _how_ you are holding the rifle.

 

[PaladinX13]

I've found working out definitely helps with the recoil & controllability of handguns. Accuracy, not so much, except in relation to rapid follow-up shots and suppressing the flinching reflex.

 

[K-Romulus]

yep, will help

As an archery crossover concept, I found that ab strengthening really helps with offhand shooting. Your ab muscles really do contribute to your posture, more than you would think. The arms, back, and leg muscles all contribute to the platform, so don't forget them.

Crunches, flutter kicks, etc., all help the abs. I have started weight training with the ab machine at my gym and it seems to help the abs, too.

 

[rangerruck]

actually , any callisthenics, to open up , deepen your breathing, while helping your muscles to work, before getting drowned in lactic acid buildup, is quite good.

 

[Jim K]

Shooting is a sport, and like any other sport, including some favorite indoor ones, the better shape you are in generally the better you can perform.

Jim

 

[DMK]

For shooting, it's gonna be mostly about upper body strength with some on "core muscles" (abdomen and lower back). You basically want to improve coordination and stability.

Don't waste your time with machines, they limit motion and focus on specific muscles too much. Use free weights. There's an additive benefit because you are required to balance the weights as you lift them. It's even better if you do as much as you can while standing (ie. don't sit down when doing overhead presses or curls).

Basically, do overhead presses, bench presses, deadlifts, and rows as the major exercises with crunches thrown in for the stomach. Maybe try some curls, alternating between bicep curls and hammer curls (standing, don't use a preacher bench) and lateral raises (lift arms straight out to the sides), but do these three exercises last in the workout. If you want a challenge, do ALL these exercises with dumbells (except the deadlift).

Do the same workout three or four days a week. Try to mix up your reps. Do a couple weeks of endurance (lower weight, higher repetitions - maybe 15), then do some fewer repetitions with heavier weight (maybe 6-8 reps), then go back. This is to prevent your body from adapting. Only do some heavy weights low reps if you really feel strong and up to it. You don't have to lift really heavy weights to just feel a little stronger and improve stability.

Start slow. Ramp up very cautiously. Leave the ego outside the gym. Trying to be cool and lifting too much weight too quickly will not be beneficial. You will either screw up the excercise because you can't lift the weight properly (wasting your time), or you could hurt yourself (requiring time off and wasting your time). Always keep your goal in mind.

Make sure to get plenty of sleep. Drink a LOT of water all the time. Eat good food. Meat, chicken, fish. Lots of veggies. Complex carbs and whole grains. Stay away from sodas, junk food and deep fried stuff; they are wasted calories that will not help you improve.

Long walks (like 3-6 miles) and hiking are good too. But by itself probably won't help too much. At least not in the short term. Doing them of the "off days" between weightlifting will help a lot. That way you are doing something every day (helps to create a psychological pattern so it's not as easy to slack off and start skipping days) and walking won't hurt your rest and recovery period.


BTW, here is a really good book for a basic workout plan and the principles behind it.

 

[Fake Name]

Running?

Although I wouldnt rule out working out with weights, doing some sort of cardio I think would help out.

When I am consistent with running 4-5 times a week - 3-5 miles at a shot, my accuracy is pretty darn good. Lately, I haven't run due to pain in my knee and I can totally see the difference on my targets.

 

[Bazooka Joe71]

I haven't ever tried it, and this might sound stupid, but what about dangling some sort of weight(just a couple of lbs) a few inches from the muzzle(In a safe place of course). That way, when you took the weight off the gun would feel really light and manuverable. It works for golf

Just a thought.

 

[WolfMansDad]

I was on our rifle team in college, and I did a little strength training. Most people didn't, though. I'm not convinced it does a lot of good, unless you are really out of shape to begin with.

What did matter a lot was cardio training. To shoot competitively, you must get the shot off between heartbeats, and the slower your heart beats, the easier this is to do.

For serious shooting (as was mentioned above) you don't want to use muscle to hold the rifle steady. You want to relax all your muscles, and use your bones and ligaments to support the rifle. Rest your supporting elbow on your hip, and lean back. You can probably work out a style on your own for plinking, but for competition, you need a coach.

 

[CountGlockula]

Shooting like any sport should require some sort of training, whether physical or mental.

 

[MD_Willington]

I lifted yesterday and ran 2 miles, does that count?

I've lost 40lbs in a year.. I could hide a small chainsaw in my IWB now

 

[the naked prophet]

http://www.spw-duf.info/emperor.html#strength

 

[El Tejon]

THR, on the cutting edge yet again: http://www.thehighroad.org/showthread.php?t=32879&highlight=Gunercise

 

[Davo]

Chest, shoulders, back, and cardio. Also ALOT of dryfire practice to build muscle memory. If you do cardio your resting heart rate will drop. Also its just GOOD for you.

 

[VARifleman]

I'm going to preface this with I'm currently a collegiate rifle shooter. Those Mosins are light to me, my .22 weighs in around 16 lbs.

It's not about brute strength, but about endurance. Cardio is far more important than any of the free weight exercises previously mentioned. The top shooters out there now (Matt Emmons in particular) run A LOT. Matt runs marathons, and holds a Gold in Men's 50 M prone. It is good to mix in free weights, but do not get your prioties confused here. Run, bike, or swim toward the top of your aerobic limit for a good long time and then go out and do endurance training with free weights (low weigh, high rep). You can work on strength a little bit, but the most benefit will be from the endurance side. The most important muscles are the core muscles in your abdomen, and you also need to work on legs as well. Strength exercise in the legs is also good as it increases muscle mass there, decreasing the center of gravity, helping with stability.

 

[plexreticle]

Low heart rate helps.

 

[billhilly66]

I hunt in the mountains when I get a chance and as I’m getting along in years, I needed to get in better shape so………….

I took a section of PVC pipe, capped one end, drilled it and installed sling swivel studs, then filled it up with sand and capped the other end. I carry it while walking/running and will hold it out in front of me as long as I can. It helps my rifle not seem so heavy during hunting season.

It also helps to paint it a nice, non-threatening color like blue or whatever so the housewives on the bike trails don’t think I’m dangerous. Use your favorites sling and it makes a neat rifle simulator.

 

[clarkford]

For accuracy, i would agree with rabid rabbit, brace your shooting elbow against your body. youre gonna look like a little girl firing a rifle, but both of my sniper books say to stand like this.

 

[SoCalShooter]

I work out with free weights 5 days a week, all major muscle groups, but muscle alone will not save you, its muscle control and muscle memory that is import, what some people have suggested about hold potato sacks or other items out in front of you is an excellent idea.

 

[mister2]

Strength AND Endurance

I agree with VARifleman. The first couple of magazines are fine, but the true test comes when you start on the third box of 50. Or fourth. And so on.
Everything everybody said about upper body strength and stamina works.

Ever notice how rough breathing, and therefore aiming, gets when your heart rate's 120 beats per minute?