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If you are just starting again crank your pounds way down. Don't worry about "how" you are shooting, just that you ARE shooting until you get in shape.

I'd say for the average archer that doesn't shoot enough, the biggest problem out there is "over-bowing" or trying to shoot too many pounds. Crank it down if that is even a remote possiblity.

As for your elbow, there's a commonly held belief that a flexed bow arm is good. But there's a whole hail of a lot of top shooters that can prove that theory wrong. Lock it down, unless of course it causes you problems.
 
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