Exercises to improve shooting muscle endurance?

[BadKitty]

Anyone have some suggestions for exercises I can use to increase my shooting stamina so that I don't get tired as quickly?

Specifically, I purchased a new entry-level rifle - a basic, M&P 15 Sport. I got it zeroed and was putting a few rounds down range today. Because I've previously only shot handguns, my body is not used to the new body positioning required for a rifle stance. The rifle isn't that heavy, about 7-8lbs, and I'm certainly not in tears or anything. I simply want to know if there are some good exercises I can do to help me get over the "hump" faster. I'd like to take a rifle marksmanship class in the next couple of months; but, I don't want my arms and shoulders to be burning after the first couple of hours. LOL

Also, I'm moving into some heavier handguns and the same situation applies. For self-defense, it's not an issue. But, at the range, I generally shoot my handguns for bullseye practice and being able to hold a static position is tough.

If it helps to know, I am a female. Grip strength and leg strength are not an issue. (LOL....no comments from the peanut gallery please! ) It's mostly my shoulders, upper-arms and upper-back that get tired the most.

Ideas are appreciated!!

BK

[PyroFox79]

Hold it the way you are going to hold it for hours on end.

[Pardini]

Hold it the way you are going to hold it for hours on end.

With a five pound weight on the muzzle.

[Wordupmybrotha]

Ok, I was going to post a smart alec comment, until I read that you were female. So I'll give you a serious answer.

You mentioned that your upper-back gets tired. It's probably your trapezius muscle (the muscle between your neck and shoulders). That probably means you're hunched over in a tactical turtle position with your head leaning forward and shrugging your shoulders, which is an incorrect posture. You don't get leverage that way. It also causes your sights to dip.

When I shoot pistols or rifles, I try to relax the trapezius muscle and keep my head up and not hunch over. Jerry Miculek recommends that the shooter bring up the pistol upto the eye while keeping the head up, rather than lowering your head to the pistol. I also use the lateral muscle to hold up the firearm, instead of the traps which helps the shoulders from overworking. However, even while relaxing the traps, your deltoids (the inner shoulder muscle) is needed to keep the firearm steady. So in summary, I'd do deltoid exercises with dumbbells and work on lats doing lateral pull downs.

[LeadFarmer74]

Practice unloaded at home. Go from low ready to "on target". You'll feel it real quick.

[Mr. Gillious]

BK, an all around fit body would be best. I'd recommend HIIT style workouts so you could gain strength and cardio. When you can crack off 5 carefully aimed shots at during a natural respiratory pause, you're doing good.

Exercises that improve lower body and upper body coordination really help too. If your shoulders, arms, and back are weak, pull ups with different grip styles will help.

[BigJ]

Something a President's 100 and distinguished rifleman taught me that has made a big difference in my offhand (standing, unsupported) position is this:

(obviously all this is after making sure no ammo is anywhere, not even in the same room with you, and after checking your rifle is clear, twice...)

Draw a dot about the size of a dime on a post it note and stick it about eye level on a wall.

Now stand back about 20-30 feet (like down a hallway) and get into your offhand position and line up your sights with the dot exactly as you would do to take a real shot.

"Snap" (aka pull the trigger) when the front sight is sharp, the dot is fuzzy and both are aligned as you like. This should happen within a few seconds. Much longer than that and you'll lose focus; we just can't hard focus for much longer than that.

Now hold there for one full minute. Don't move. You wont be able to stay focused on the front sight, but do your best to stay focused on it for a couple seconds after the snap. You're working "follow thru" by doing that; you're training yourself to stay focused on the front sight and not let yourself shift focus to the target. This is important because switching focus after you fire (our natural tendency) is a great way to pull your sights off target in the milliseconds after the snap, which means you've just pulled the shot away from the good sight picture you worked so hard to find.

Stay there for one minute total. Don't move, but go ahead and relax your eyes. Don't try to stay focused on the front sight. No benefit and all it will do is wear you out.

Now bring the gun down and rest. Wiggle around a little bit. Basically get blood flowing to your arms again, take deep breaths to get yourself re-oxygenated ('cause you've most likely been holding your breath at various times during all this)...

Now do it all over again.

Start with as many as you can (probably not going to be very many; I started with 5 the first day before my arms turned to jelly), and try for one more the next day.

Work up to 20 and do it as often as you can.

Seemed to really help me. Hope it works for you too!

[Wordupmybrotha]

Along the line of using your lats, if you're shooting the rifle with chicken wings (pointing your elbows out), you'll over-work your shoulders. I like to shoot with the feeling of squeezing my elbows towards my laterals to get more support.

[Divernhunter]

Practice at home holding the rifle.
You know there is nothing wrong with using the bench at the range or if you are not at the range bringing a bench/table and chair.

Last: Nice to see a lady interested in shooting. We need more of you.

[NinjaNinja]

With a five pound weight on the muzzle.

.....while reciting the alphabet backwards. You know, for mental purposes.

But a great exercise I see people do a lot is put a dime (or some type of coin) on the tip of the barrel and try to squeeze the trigger without it falling of.

[highpower790]

Shoot more!exercise those muscles(by shooting) which will be needed to perform the discipline that interests you.

[wpage]

Get to the range more often and join a gym and start a program for fitness...

[Pally]

Hi BK...I suppose its like other sports; stretch your muscles before you go and ice them down when you return home.

Personally, I found that the frequency of shooting the heavier firearms helped develop my muscle tone and therefore cut down on the muscle pain. However, those 12 ga still pack a wallop, and ice is your friend!

[SonofWWIIDI]

Some good ideas here!

[NiteQwill]

7-8 lbs?

Sheesh, my service rifle is 19 lbs! I have to hold that darn thing standing in slow fire... not fun.

I would recommend upper body exercises (gym) and cardio (30+ minutes) every day.