The Acromion Divot A Movement-Based Approach to the Bow Shoulder A Perspective on Movement I want to start by saying that I am not an archery coach, and I am under no delusion that I am. What I do have, however, is almost three decades of movement-based coaching across various sports—from beginner kayaking to coaching the youth squad of the Irish Climbing Team. Archery has a way of engaging me; it demands a level of presence that stays in my thoughts long after I leave the range. Over my time in various high-performance sports, I have noticed that the language used can often become over-complicated. Archery, in its simplest form (taking a couple of sticks and a piece of string, pointing them at what you want to hit, and letting it loose), has a hidden complexity. Terms like “outward scapula rotation with inward forearm pronation” are a mouthful, to say the least. In plain English, that just means sitting your shoulder into place while trying to twist your elbow to the sky. Our goal is to take a deep understanding of biomechanics and simplify that language. By doing so, we hope to help others internalize the fundamental movements needed to enjoy this sport we all love, while ensuring we can keep doing it for a long time to come. Saving Your Shoulder Being “over-bowed” (having too much draw weight) is the number one reason why people lose their alignment and end up with shoulder injuries. This brings us to a landmark you might not have heard of: the Acromion Divot (or “shoulder dent”). The Acromion Divot is your best tool for seeing if you can actually handle the weight of your bow. It acts as a visual safety check for your shoulder alignment, helping to reduce injuries and increase your longevity in the sport. I must say, doing this the “right way” can be an expensive process. Slowly building up your poundage often means buying set after set of limbs in order to keep your form correct. However, this is an investment in your body. It is better to spend money on limbs than on physical therapy later. The Problem: Being Over-Bowed If an archer shoots a bow that is too heavy, the body “cheats” to try and pull the string: The “Scrunch”: To fight the heavy weight, your front shoulder scrunches up toward your ear, pushing your shoulder capsule out of alignment.
The Misalignment: With your shoulder shrugged up, you lose the “dent.” The Result: You pinch your tendons between the bones. This leads to chronic pain and permanent injury. How to Prevent Injury When your shoulder is “low” (set down) into the capsule, you create a gap. This protects your tendons and lets your bones support the weight of the bow instead of just your muscles. When the shoulder sinks into that socket, it feels like a puzzle piece clicking into place. Once it’s “clicked,” it allows the mechanism of the shoulder socket to do its job safely. Look for that small “dent” or hollow spot on top of the shoulder; it means the arm bone is sitting deep in the socket. The “Wall Reach & Sink” Drill This drill helps develop the neurological pathways (muscle memory) without the weight of the bow. It is helpful to have someone who understands the movement watch you the first few times. The Setup: Stand sideways to a wall, an arm’s length away. Place your bow-hand palm flat against the wall at shoulder height. The Shrug: Intentionally shrug your shoulder to your ear. Notice how it feels “meaty” or rounded. (There is no divot here). The Reach: Without moving your feet, “push” the wall away. Reach your arm out as long as possible. The Sink: While reaching, rotate your inner elbow toward the ceiling and pull your shoulder blade “down into your back pocket.” (Note: While this exposes the inner arm to the string, our focus here is strictly on shoulder alignment). The Touch Test (The Finger Check) If you can’t see the dent due to clothing or muscle, find it by touch. Always ask for permission before touching a student or fellow archer. The Check: While the archer is at full draw, press an index finger into the very top of the shoulder bone. Correct: The finger will sink into a soft, hollow “pocket” between the end of the shoulder blade and the arm bone. This is the safety zone. Over-Bowed: The finger will hit a hard, bony surface or bunched muscle. The gap is closed, and the joint is at risk. Final Thoughts If you cannot find that “click” or the “dent” while drawing your bow, the weight is winning. Longevity in archery comes from respecting your biomechanics. Lower the poundage, find your alignment, and enjoy the sport for a lifetime.
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