While the squat, bench press, and deadlift are the stars of the powerlifting world, it’s the often-overlooked accessory exercises that can make all the difference in your strength journey. In this blog post, we’ll explore the world of powerlifting accessory exercises, why they matter, and how to incorporate them intelligently into your training regimen. Get ready to elevate your strength gains by mastering the art of powerlifting accessories.
Accessory exercises are additional movements that target specific muscle groups or weaknesses related to the main lifts. They serve several essential roles in a powerlifter’s training program:
- Muscle Imbalances: Correcting muscle imbalances is crucial for injury prevention and maintaining efficient movement patterns. Accessory exercises help balance the development of muscle groups, reducing the risk of overuse injuries.
- Weak Points: Identifying and addressing weak points in your main lifts can lead to significant strength gains. Accessory exercises allow you to focus on these weak areas and build them up.
- Technique Improvement: Some accessory exercises mimic aspects of the main lifts and help refine technique. Practicing these movements can enhance your form and positioning.
- Variation and Recovery: Incorporating accessory exercises can add variety to your training routine, preventing mental burnout and overtraining. Additionally, they can provide active recovery for your central nervous system.
Choosing the Right Accessories for Your Needs
Not all accessory exercises are created equal, and their effectiveness depends on your individual strengths and weaknesses. To choose the right accessories for your needs, it’s essential to categorize them based on their primary function:
- Assistance Exercises: These exercises directly mimic the main lifts and target the same muscle groups. Examples include paused squats, paused bench presses, and block pulls. Assistance exercises help reinforce technique and build strength through specific sticking points.
- Supplemental Exercises: Supplemental exercises are similar to assistance exercises but have subtle differences that can lead to significant improvements. For instance, instead of the traditional bench press, you might opt for a close-grip bench press to emphasize triceps strength. Other examples include front squats and Romanian deadlifts.
- Corrective Exercises: Corrective exercises are used to address imbalances and weaknesses that affect your main lifts. These exercises often focus on mobility, stability, and muscle activation. Examples include single-leg squats, face pulls, and hip mobility drills.
To choose the right accessories for your needs, assess your strengths and weaknesses in the squat, bench press, and deadlift. Consider what phases of the lifts you struggle with and where you experience limitations. For example, if you have difficulty locking out your deadlift, exercises like block pulls or Romanian deadlifts can be highly beneficial.
Accessory Exercises for Squat
- Front Squats: Front squats place more emphasis on the quadriceps and core while also helping improve squatting posture and upper back strength.
- Bulgarian Split Squats: These single-leg exercises work on balance and unilateral strength, helping to correct any muscle imbalances that may be affecting your squat.
- Pause Squats: Pausing at the bottom of your squat teaches control, depth, and explosiveness out of the hole.
Accessory Exercises for Bench Press
- Close-Grip Bench Press: This variation targets the triceps more directly, which can help with the lockout phase of the bench press.
- Incline Bench Press: Incline bench presses work the upper chest and shoulders, which can contribute to overall bench press strength.
- Tricep Extensions: Isolation exercises like tricep extensions can help build tricep strength, critical for a powerful bench press.
Accessory Exercises for Deadlift
- Romanian Deadlifts: These focus on the posterior chain (hamstrings, glutes, and lower back) and help improve hip hinge mechanics.
- Deficit Deadlifts: Deficit deadlifts involve standing on a raised platform, increasing the range of motion and emphasizing leg drive.
- Hip Thrusts: Hip thrusts build hip and glute strength, which is essential for a strong lockout in the deadlift.
Programming and Incorporating Accessories
Incorporating accessory exercises into your training program requires careful planning. Here are some guidelines to help you maximize their benefits:
- Identify Weaknesses: Determine which areas of your main lifts need improvement. This will guide your accessory exercise selection.
- Frequency: Depending on your goals and weaknesses, you can incorporate accessory exercises 1-3 times per week.
- Volume and Intensity: Start with lower volume and lighter weights, gradually increasing both as you progress. Aim for 2-4 sets of 8-12 reps initially.
- Progression: Similar to your main lifts, progressive overload applies to accessory exercises. Increase weight, reps, or sets over time.
- Periodization: Consider integrating accessory exercises within a periodization scheme to ensure balanced and systematic progress.
Tracking Progress and Measuring Impact
Tracking your progress with accessory exercises is essential to gauge their impact on your main lifts. Here’s how to do it effectively:
- Keep a Training Log: Record your accessory exercises along with the main lifts in your training log. Include details like weights, sets, and reps.
- Track Main Lift Performance: Pay attention to how improvements in accessory exercises correlate with changes in your main lift performance. For instance, if your squat strength increases, check if your front squat or Bulgarian split squat numbers have also improved.
- Assess Weak Points: Periodically reassess your strengths and weaknesses to ensure that you’re targeting the right areas with your accessory exercises.
Conclusion
The art of powerlifting involves more than just perfecting the squat, bench press, and deadlift. Accessory exercises play a crucial role in addressing weaknesses, building balanced strength, refining technique, and ultimately, elevating your powerlifting performance. By carefully selecting, programming, and tracking your accessory exercises, you can unlock new levels of strength and become a more well-rounded and successful powerlifter. So, don’t overlook the power of accessories; embrace them as a vital component of your training arsenal and watch your strength gains soar to new heights.