Powerlifting is a hard sport on raw strength, but strategic training optimizes the best. The three remaining core lifts are the squat, bench press, and deadlift. Accessory exercises are an important part of building all-around strength, attacking weakness, and injury prevention. In this article, we will discuss the best accessory exercises for powerlifting success, including the benefits of each exercise, how to integrate them into your workout routine, and maximize the gain.
Understanding Accessory Exercises
Accessory exercises are movements performed to complement the main lifts in powerlifting. These movements target specific muscle groups, enhance technique, and develop overall strength. They help improve performance in your main lifts and can work toward a more balanced physique in general.
Why Accessory Exercises Matter
Target Weak Points: Every lifter has potential weaknesses that stand between them. Accessory exercises help indicate them and work on them, thus helping generally in getting strength.
Help in Injuries Prevention: The strengthening of supporting muscle units can prevent injuries. In many cases, access work often includes stabilizers and smaller muscle units that may not have been heavily engaged during primary lifts.
Muscle Hypertrophy: Generally speaking, building muscle mass through accessory exercises can contribute to developing strength. The more muscle mass developed, the more strength in that individual also contributes to better performance in the big three lifts.
Improvement of Technique: Many of the accessory exercises can improve the lifting mechanics, meaning better form and efficiency in the primary lifts.
Increased Stability: Most of the accessory exercises enhance the core strength and stability, which must be available for proper form when lifting heavy.
Variety and Interest: With so many variations of accessory exercises available, you are ensured to stay fresh and interested in training, thus avoiding stagnation and burnout.
Best Accessory Exercises for Powerlifting
1. Romanian Deadlifts
Muscle Groups Targeted: Hamstrings, glutes, lower back
What it does: Romanian deadlifts (RDLs) primarily work on the posterior chain, which is of paramount importance when building deadlift strength. They enhance hip hinge mechanics and hamstring development, two things of vital importance in keeping good form when in a deadlift.
Stand with your feet at shoulder-width, holding a barbell in front of your thighs.
Bend at the hip and drop the barbell down, keeping it near to your body.
Lower until you feel hamstrings stretch and drive hips forward
Training Tips: Use lighter weight for the purpose of form and control. Target 3-4 sets with 6-10 repetitions .
2. Pull-Ups and Chin-Ups
Muscle groups: Latissimus dorsi, biceps, shoulders
Benefits: Pull-ups and chin-ups strengthen the upper body, helping stability and strength on bench. A strong back in all three lifts establishes good form.
How to do it:
Grip the bar using a pronated grip for pull-ups or supinated grip for chin-ups.
Hanging from an extended position, pull until your chin clears the bar.
Lower back in control.
Tips: If you can't yet do bodyweight pull-ups, use resistance bands or assisted pull-up machines, and try 3-5 sets of as many reps as you possibly can.
3. Dumbbell Bench Press
Muscle Groups Targeted: Chest, triceps, shoulders
Benefits: The dumbbell bench press is a better stabilizing exercise as well as different groups on each arm. You'll also correct any imbalances between your arms.
How to Do
Lie on a flat bench, with dumbbells in both hands, with palms facing forward.
Push the weights up overhead, arms extending fully; then lower them down toward the sides of your chest
Push back to start
Tips: You can have your feet flat on the floor and not arch your back. 3-4 sets should be 8-12 reps.
4. Barbell Rows
Muscle Groups Targeted: Upper back, lats, biceps
Benefits: This exercise targets the upper back, very important for a deadlift and squat, as well as grip strength.
How to Do It:
Stand with your feet shoulder-width apart. With an overhand grip, hold a barbell. Hinge at the hips and knees, keeping your back flat. Draw the barbell to the lower rib cage and pull your shoulder blades toward each other.
Tips: Focus on controlled motion and don't use momentum. For 3-4 repetitions, do 6-10.
5. Glute Bridges
Muscle Groups Targeted: Glutes, hamstrings
Benefits: It helps to strengthen the glutes, which is important in the squatting and deadlifting movements. A posterior chain that is strong will mean good mechanics for lifts and good stability.
How To Do:
Position yourself flat on your back by bending your knees and keeping your feet flat on the ground by your hips.
Push through your heels, lift up your hips toward the ceiling.
Hold at the top for a moment then lower back down to the starting point.
Technical modifications: To make it harder you can do single leg glute bridges or even use a barbell placed across your hips. Do 3-4 sets of 10-15 reps.
6. Side Lunges
Quads, Glutes, Adductors
Benefits: Side lunges will improve lateral movement and adductors, that definitely will improve your squatting game and your overall leg strength.
How to Do It
Stand with your feet shoulder-width apart.
Step to the side with one leg, bending that knee while keeping the opposite leg straight.
Push back to the starting position.
Tips: Keep your chest up and maintain proper form. Aim for 3-4 sets of 8-10 reps per side.
7. Face Pulls
Muscle Groups Targeted: Rear deltoids, upper back
Benefits: Face pulls will strengthen the rear deltoids and upper back, thereby improving posture and the health of the shoulders for better bench press performance.
How to Do:
Use a cable machine with a rope attachment.
Position the pulley at the upper chest level. Step back while holding the rope with both hands.
Pull the rope to your face with your elbows high and squeeze your shoulder blades together.
Tips: Try to keep movements under control and use minimal weight. You can do 3-4 sets of 10-15 reps.
8. Farmer Walk
Muscle Groups Targeted: Grip, shoulders, core
Benefits: The farmers walk is a full-body exercise that improves grip strength, stability, and engaging the core-all components necessary for effective heavy lifting.
How To Do:
Stand with your sides, holding a heavy dumbbell in one hand and kettlebell in the other.
Stand up straight and walk for a certain distance or for a certain amount of time.
Tips: Contract your core, keep an upright posture. Target 3-4 repetitions of 30-60 seconds.
Additional Accessory Exercises to Try
9. Cable Tricep Extensions
Muscle Group Targeted: Triceps
Advantages: Having strong triceps is essential in bench press lockouts. Cable tricep extensions specifically only work the triceps, so strength gains are concentrated and specific to the muscle being trained.
Stand facing a cable machine with a rope or straight bar attachment.
Holding the attachment with both hands, pull it down to your thighs while extending your arms completely.
Slowly return to the starting position
Tips: Keep your elbows close to your body. Do 3-4 sets of 10-15 reps.
10. Bulgarian Split Squats
Quads, glutes, hamstrings muscle groups targeted
Benefits: This unilaterally performed exercise will balance and even out muscle imbalances, so general leg strength is integral to squatting.
How to Do It:
Stand a few feet in front of a bench and step one foot back onto the bench behind you.
Lower your body down into a lunge position with your front knee over your ankle.
Push back up into the starting position.
Tips: Maintain the chest up and core tight. Do 3-4 sets of 8-10 reps per leg.
11. Seated Dumbbell Shoulder Press
Muscles Involves: Shoulders, triceps
Benefits: Building shoulders helps in generalized pressing strength, especially at the bench. A strong shoulder girdle is crucial for stability.
How to do it:
Sit back with backrest on a bench with a dumbbells in both hands, holding it at shoulder height.
Press dumbbells overhead so your arms are fully extended
Lower back to shoulder height
Secrets: Do not arch your back. Keep your core tight. You want 3-4 sets of 8-12 reps.
12. Core Exercises (Planks, Ab Rollouts)
Muscle Groups Targeted: Core, obliques
Benefits: A strong core stabilizes all lifts. Strength in the core helps to increase overall strength and prevent injuries.
How to Perform:
You must align your body straight while staying in plank position on your forearms and toes
Rolling with an ab wheel in a plank position forward and back with a zipped core
Tips: Hold planks for 30-60 seconds, do 3-4
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