Accessory exercises are crucial for addressing weak points, enhancing muscle imbalances, and improving overall strength and performance in powerlifting. The best accessory exercises can vary from person to person, depending on individual weaknesses and goals. However, here are some commonly recommended accessory exercises for the three main powerlifting lifts: squat, bench press, and deadlift.
Squat Accessories:
- Front Squats: Help improve quad strength and core stability.
- Bulgarian Split Squats: Target single-leg strength and stability.
- Leg Press: Build leg strength and add volume to your training.
- Good Mornings: Strengthen the lower back and posterior chain.
- Goblet Squats: Focus on squat depth and core engagement.
- Lunges: Enhance leg and glute strength and stability.
Bench Press Accessories:
- Close-Grip Bench Press: Develop triceps strength and lockout power.
- Dumbbell Press: Improve shoulder and chest stability.
- Dips: Strengthen the triceps, chest, and shoulders.
- Incline Bench Press: Work on the upper chest and front delts.
- Push-Ups: Enhance chest and triceps endurance.
- Band Pull-Aparts: Strengthen the rear deltoids and upper back.
Deadlift Accessories:
- Romanian Deadlifts: Target the hamstrings, lower back, and glutes.
- Pull-Ups/Chin-Ups: Strengthen the upper back and lats.
- Bent Over Rows: Improve upper back and lat development.
- Farmer’s Walks: Enhance grip strength and overall stability.
- Deficit Deadlifts: Focus on improving the initial pull off the floor.
Keep in mind that the supplementary exercises you select should be based on your unique goals and weaknesses. It’s a good idea to carefully include these exercises in your training regimen and to occasionally reevaluate which equipment is most helpful for you as your strength increases. Additionally, if you incorporate accessory exercises into your regimen, put an emphasis on perfect technique and progressive growth. You may also optimize the efficiency of your accessory work by talking to a powerlifting coach or knowledgeable trainer.