If you’ve not hit a new one rep max in your squat, bench press or deadlift for a while, The difference between progress and stagnation could be consistently doing accessory exercises.

What is the Difference Between Accessories and Main Exercises?

Your main exercises are your key performance indicator (KPI) exercises. For Powerlifters, this would be the squat, bench press and deadlift, since they are the competition lifts.

So, for a powerlifter, your accessories will look to fill the gaps that the competition squat, bench press and deadlift misses.

Given how tiring powerlifting training can be, it is vital to choose your accessories wisely to make best use of your limited time and energy.

Top 10 Powerlifting Accessories

1 - Pull Ups

Equipment needed - Pull Up Bar, [optional] resistance bands for assistance, [optional] weight belt and plates for extra resistance.

Pull ups are fantastic for developing upper body pulling strength, in particular, the lats, which work hard during the bench press to help maintain a strong arch position and during the deadlift to keep the bar close to the body.

2 - Hanging Knee Raises

Equipment needed - Pull up bar, [optional] ankle weights for extra resistance.

Hanging knee raises work your core heavily and in greater isolation than the competition lifts. If you struggle with bracing your core before and during heavy lifts, this one is for you.

3 - Tricep Dips

Equipment needed - Dip bars, [optional] weight belt with plates for extra resistance.

Common injury sites for powerlifters are the elbows and shoulders, which can cause issues during the bench press and the low bar back squat rack position. Tricep dips put a lot of stress on the elbow and shoulder, making it great for building upper body robustness for powerlifting.

4 - Bicep Curls

Equipment Needed - Dumbbells, EZ Curl Bar or straight barbell.

Lots of powerlifters struggle with fully extending their elbow in a supinated position, which is necessary for mixed grip deadlifts. This can cause issues when lifting heavy. Using bicep curls through a full range of motion can help improve this issue so that you can use mixed grip with a fully extended elbow joint.

5 - Bulgarian Split Squats

Equipment Needed - Split squat stand, [optional] kettlebells or dumbbells for extra resistance.

Bulgarian split squats train the lower body in a very similar movement pattern to that of the back squat, strengthening the muscles surrounding the hips and the knees. However, the split squat does this on one leg, making it great for reducing side to side imbalances, which, if too big, can be problematic.

6 - Front Raises

Equipment Needed - Dumbbells.

The front delt is the most prominent part of the shoulder during a bench press and strengthening the area is therefore beneficial for training the bench press long term. The front raise is a great way to do this because it isolates the front delt, without the huge amount of neural fatigue that can come with more compound exercises.

7 - Single Arm Dumbbell Rows

Equipment Needed - Dumbbells and bench.

Just like the pull up, the dumbbell row is great for training the lats and traps, with the added benefit of being unilateral, allowing you to train these muscles through a greater range of motion and allowing you to reduce side to imbalances. 

8 - Glute Ham Raises

Equipment Needed - GHD machine, [optional] dumbbells, plates, or resistance bands for extra resistance.

Glute Ham raises are great for training the hamstrings at longer lengths than a traditional deadlift or sumo deadlift by locking the knee in an extended position as you flex and extend the hips.

9 - Tricep Push Downs

Equipment Needed - Cable machine and Rope Attachment.

Unlike the tricep dip, this solely isolates the tricep, which is beneficial if you are looking to strengthen your triceps and elbows, without extra strain on the shoulders. If you have very strong shoulders but have had issues with elbow pain, this is for you.

10 - Lat Pulldowns

Equipment Needed - Lat pulldown machine.

The lat pull down is great for training the lats with higher volume than you can achieve with a pull up, given that it is more adjustable in weights below bodyweight.

Add these exercises into your training split, alongside your squat, bench press and deadlift, for a well-rounded Powerlifting training programme. You can use specific accessory days or supplement your normal training days with them, but however you plan your week, make sure you get your accessories done!

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Tags: Exercise Type > Strength