conditioning for prone shooting?

[rap36case]

I am an older shooter. I am in fairly good condition, walk 5 miles a day, exercise. I shoot well from the bench or sitting with 2" groups at 500 yards. I recently found it is difficult to get into prone position. I think it's my neck not permitting me to get my usual benchrest cheek weld while maintaining alignment with the scope. It has been years since I shot prone.

Am I simply missing something about prone position? I have Jim Owens book on alignment.

Do I need some specific stretching exercises?

I see lots of out of shape guys still able to get into prone. What am I doing wrong?

 

[Ledd Slinger]

Not sure on stretching. Ive never had trouble with the prone position. Sometimes its more difficult if the rifle is resting too low to the ground. Try extending your bipod to a higher position and using a taller rear bag.

I know proper alignment dictates that you position your body directly behind the rifle, but it's usually easier to get a cheek weld and proper sight picture with your body off to the side a bit. I do this often while hunting if the geographical features of the land do not allow me to line up directly behind the rifle for a prone shot. I am still able to place shots on target very accurately whether I am directly behind the rifle or positioned to the side.

The biggest key is to make sure you are comfortable while shooting. There's many different ways to swing a baseball bat and a golf club. As long as the result is what you are looking for (in this case accuracy), the method doesn't really need to be text book.

 

[1lnbrdg]

Shooting lot of smallbore prone helps me.

 

[JohnKielly]

A shorter than normal stock can help by allowing your spine & neck to be straighter - but it also needs that higher position mentioned earlier.

 

[Rtheurer]

Next time you go to the range. See if your holding your head up for the string or during the string. Most people will tell me no its on the but stock.... But is it really laying ON the buttstock? Relax your muscles with your eyes closed. Then open them. Wow look at that... Your now looking through the rear of the bolt and not the sights...

Move that Adjustable Cheek up too high and then adjust down, this is the best way to get the height correct, not the other way around.

I have issues with my Neck too. So now my position that has worked its way from what I would say medium or normal height to super low and now working my way back up higher because my dam neck is KILLING me if I shoot too low. Too many years in the construction business. Just all busted up.

Russel

 

[swd]

When I first started shooting a lot of F and another prone discipline I was sore too. Lay on your floor with your rig and dry fire. Get up and down. Dry fire more. Your probably just using muscles you haven't used in a while. This helped me a lot and I still do it.

 

[Alex Wheeler]

If you want to improve your bench press, you bench press. Im still young and the prone wears on me, because I rarely do it.

 

[Liven The Dream]

I have a Great Friend that was a World Class Palma shooter(all Prone).
Do to hard work as a younger man doing Dry Wall his neck is a mess.
He has tried Taller sights , higher check piece on his stock .
We now talk about the old days and matches we shot.

His neck just would not let Him stay in Prone on the Rifle.

I am in my 70 + years still give it a go but a 3day Match = Bed rest !
The very Best of Luck

 

[OldManTA]

I am an older shooter. I am in fairly good condition, walk 5 miles a day, exercise. I shoot well from the bench or sitting with 2" groups at 500 yards. I recently found it is difficult to get into prone position. I think it's my neck not permitting me to get my usual benchrest cheek weld while maintaining alignment with the scope. It has been years since I shot prone.

Am I simply missing something about prone position? I have Jim Owens book on alignment.

Do I need some specific stretching exercises?

I see lots of out of shape guys still able to get into prone. What am I doing wrong?

I am 70 as well. This is not an instant answer but it will certainly help. I go to a PILATES/YOGA class at least once a week most weeks. I also do upper body strength training about twice a week with emphasis on the back rotator cuff muscles. Those include rearward flies, rowing and interval training on a stationary bicycle. The interval training has reduced my blood pressure and resting pulse significantly. Since I have asthma it also helps keep my breathing capacity up. Frequent SB prone practice will help you work up a position and setting up your SB gun and Palma gun to be as similar as possible will make your SB practice very transferrable to your Palma efforts. I wrote an article about physical training for older shooters a few years back and I expect you can still find it on 6mmBr. com. The rear flies are particularly important so you don't develop tendonitis in your support shoulder. Acute tendonitis can result in requiring surgery on the tendons on the backside of the shoulder/rotator cuff. I hope the above gives you some useful information.
Tom Alves
PS: Hydration is very important during a match. Without sufficient moisture your electrolytes can get out of balance. Lack of moisture will degrade your durability and thicken the aqueous fluid that feeds your eyes.

 

[rap36case]

Thank you all for your input. My daughter is an occupational therapist, and I hope to see her soon. I like the yoga idea, but hard to find in a small town. I am thinking the problem starts with forward head posture. Too many years of computer viewing. I have found many exercises on Youtube for scapular roll, head tuck, resistance in correct posture on a wall, resistance elastic band behind head, rotator cuff with resistance band. Test that your ears are located over your shoulders, when your shoulders in in correct position (i.e. not rolled).

 

[rap36case]

This fellow seems to have the same issues.

 

[Ggmac]

Use a pillow to start getting in shape or limber enough . Do you remember laying on the floor as a child 2' from the TV with your head resting on your hands , your elbows on the floor ? If so , start in that position for as long as you can tolerate. You don't need to be watching tv . Don't think to many TV s are in console form anymore with the built in LP player .
But I'm your age and have been shooting prone for the last 10-15 yrs until a broken collar bone and a few broken ribs sidelined me for 6-7 months . I started shooting last month and I feel your pain , laying on the floor like I described has worked . Good luck

 

[VaRandy]

Good to see others dealing with the same problem as myself. I have crumbling in lower vertebrae that so far has not allowed me to shoot prone. I will try some of the solutions shown here as I really want to compete with my tactical. I am 70 as well and the rest of me is in very good shape.

 

[Ggmac]

My suggestion came from my ex , she was a chiropractor. She came up with dif stretching exercises I could do to get shooting prone , this was many moons ago after my 4 failed back surgery.
Exercise , stretch , keep the weight off , wear HEAVY boots . The heavy boots or shoes with calf weights actually build leg muscle and endurance when you switch back to normal shoes . So in the shop , I wear the heaviest steel toe boots I can find and add 1 lb to the calf . Start slow or your legs will be doin the jig while trying to sleep .

 

[dondlhmn]

I'm pushing 70 REAL hard, shoot lots of prone, sitting, standing, and bench. My exercise regimen is a specially designed European program called the SIESTA PROGRAM. The program consists of a good, BRISK nap after lunch every day. Works for me, but I will admit that I have a hard time competing against 25 year olds in tactical matches that require a LOT of physical activity.

 

[seymour fish]

I'm pushing 70 REAL hard, shoot lots of prone, sitting, standing, and bench. My exercise regimen is a specially designed European program called the SIESTA PROGRAM. The program consists of a good, BRISK nap after lunch every day. Works for me, but I will admit that I have a hard time competing against 25 year olds in tactical matches that require a LOT of physical activity.

Work up to eating more possum

 

[T.Rhodes]

This fellow seems to have the same issues.

Thanks for posting this one. Really like his technique and rear bag system. If I was to pick a nit - I would have liked to seen the action open and/or bolt removed. I'd to watch more of his stuff so will be subscribing to his Youtube.

 

[Immike]

Thanks for posting this one. Really like his technique and rear bag system.

Unfortunately we can't use adjustable rear bags in NRA , just so you know.

 

[T.Rhodes]

Unfortunately we can't use adjustable rear bags in NRA , just so you know.

Rats...

 

[Immike]

Rats...

Lol that's funny , haven't heard that for awhile. Check out Seb's joy pod for the alternative that is approved. To adjust the rear height you have to add flat shims under the bag.