Modern Strength for Ancient Skills: Deadlift Bands in Medieval Archery Training
Modern Strength for Ancient Skills: Deadlift Bands in Medieval Archery Training
Chris Northrop
The longbow holds a unique and iconic place in English history, yet one detail many people overlook is just how much physical strength these formidable weapons demanded.
Drawing a war bow from the Hundred Years’ War could require up to 200 lb (90 kg) of force. While that number might not intimidate today’s weightlifters, the technique to pull a longbow is far from a simple lift it relies on a coordinated push-and-pull motion that challenges the body in a very specific way.
Chris Northrop drawing a 168lb English war bow made from Yew, an accurate copy of a middle age bows recovered from the Mary Rose shipwreck.
A small but rapidly growing community of archers is striving to follow in the footsteps of our ancestors by mastering these heavy war bows. Until recently, however, they’ve lacked an effective training tool that truly mimics the unique motion of drawing a bow which is both easily transportable and an accurate representation of their wooden counterpart.
Enter the short-range EliteFTS bands. Although they weren’t designed with archers in mind, these compact bands offer an excellent way to simulate the feel of drawing a high-quality, heavy bow. They’re highly portable and safe to use indoors—just be sure to keep them pointed away from anyone nearby. After all, they’re essentially powerful elastic bands, and they can certainly deliver a sting!
Held in the forehand of the bow hand and drawn with two or three fingers in the same motion as a real bow, these bands mimic the feel of a traditional draw remarkably well. In our testing, the following band colours correspond roughly to these draw-weight ranges at 30 inches:
· Orange / Pro Short Light: 60–70 lb
· Grey / Pro Short Average: 90–100 lb
· Blue / Pro Short Strong: 130–170 lb
Additional advantages of these short deadlift bands:
Lifespan:
These latex bands hold up extremely well. I’ve personally used the same blue band daily for months with virtually no wear. When they do begin to fail, they provide plenty of warning—typically a visible lift along the glue lines.
Cost:
They’re an inexpensive and highly effective way to progress through increasing “bow weights.” This matters, because high-quality war bows can cost thousands of pounds and, being made of wood, have a finite lifespan. New archers often gain strength quickly, and these bands let you advance without repeatedly investing in new, heavier bows
Warm-Up / Cool-Down:
These bands are an excellent tool for loosening up before a long day of shooting or winding down afterward. It’s not uncommon to see archers using them on the shooting line before their bows even come out!
Joe Gibbs, undoubtedly the strongest archer of modern times utilizing the Pro Short Strong band to mimic a 160lb war bow.
Research on optimal strength-training methods for archery is still limited, but in our experience, consistent and frequent practice is key. Much of an archer’s power comes not from muscle size but from the conditioning of tendons and ligaments. During winter, when getting outside to shoot can be challenging, these bands offer an easy way to maintain and even build strength. A few short indoor sessions each week can effectively replace outdoor practice and keep your training on track. And while the bands won’t necessarily make you a more accurate archer, they will help you develop the control and stability you need once you’re back on the range.
There’s never been a better time to dive into heavy archery, and let’s face it these days, it’s great to have an affordable training tool to support a beloved hobby. The archery community has never felt more vibrant (or stronger!), and I truly believe these bands are helping more archers unlock their potential than ever before.
If you’d like to get involved, feel free to connect with either of the two archers featured on this blog we’re easy to find across most social media platforms.
Instagram
Chris Northrup - @northwolfbowman
Joe Gibbs - @gibbs.archery