Accessory Exercises for Powerlifting: Complete Guide to Supporting Your Main Lifts

Introduction to Accessory Work

While the squat, bench press, and deadlift form the foundation of powerlifting training, accessory exercises play a crucial supporting role in developing maximal strength. These supplementary movements address weak points, build muscle mass, prevent imbalances, and enhance the technical execution of the main lifts.

Accessory work serves multiple purposes in a well-designed powerlifting program. It targets specific muscle groups that may be limiting factors in the competition lifts, provides additional training volume for hypertrophy, addresses movement patterns that support the main lifts, and helps prevent injuries by strengthening commonly neglected areas.

The key to effective accessory work lies in strategic selection and programming. Rather than randomly adding exercises, successful powerlifters choose accessories based on their individual needs, weak points, and training goals. This systematic approach ensures that every exercise serves a specific purpose in supporting the main lifts.

This comprehensive guide will explore the principles of accessory exercise selection, provide detailed breakdowns of the most effective movements for each competition lift, and offer practical programming strategies to maximize the benefits of your accessory work.

Accessory Exercise Principles

Specificity and Transfer

The most effective accessory exercises share movement patterns, muscle groups, or energy systems with the competition lifts. This principle of specificity ensures that improvements in accessory exercises translate to enhanced performance in the squat, bench press, and deadlift.

Types of Specificity

• Biomechanical: Similar joint angles and movement patterns
• Muscular: Target the same primary and secondary movers
• Neurological: Similar motor patterns and coordination demands
• Metabolic: Similar energy system demands

Progressive Overload

Like the main lifts, accessory exercises must follow progressive overload principles to drive adaptation. This can be achieved through various methods:

• Load progression: Gradually increasing weight
• Volume progression: Adding sets or reps
• Density progression: Reducing rest periods
• Range of motion progression: Increasing movement amplitude
• Tempo progression: Manipulating lifting speed

Individual Needs Assessment

Effective accessory selection requires honest assessment of individual strengths and weaknesses. This involves analyzing competition lift performance, identifying sticking points, and recognizing muscular imbalances.

Assessment Methods

• Video analysis: Identify technical breakdowns
• Sticking point analysis: Determine where lifts fail
• Muscle group testing: Assess relative strength levels
• Movement screening: Identify mobility limitations

Recovery Considerations

Accessory work should complement, not compete with, the main lifts for recovery resources. This requires careful management of volume, intensity, and exercise selection to avoid overreaching.

Recovery Guidelines

• Prioritize main lifts over accessories
• Use accessories to promote recovery when possible
• Adjust accessory volume based on main lift demands
• Consider fatigue accumulation from all training

Exercise Selection Criteria

Primary Selection Factors

1. Weak Point Addressing

The most important criterion for accessory selection is addressing identified weak points in the competition lifts. Common weak points include:

• Squat: Quad weakness, glute weakness, upper back weakness
• Bench Press: Tricep weakness, chest weakness, shoulder instability
• Deadlift: Posterior chain weakness, grip strength, lockout issues

2. Movement Pattern Support

Accessories should reinforce proper movement patterns and address compensations that may develop during heavy training.

• Unilateral exercises for balance
• Isolation exercises for specific muscle development
• Stability exercises for core and joint health

3. Injury Prevention

Select exercises that strengthen commonly injured areas and address imbalances that may predispose to injury.

• Posterior chain strengthening
• Rotator cuff and shoulder stability
• Hip and ankle mobility
• Core stability and strength

Secondary Selection Factors

Equipment Availability

• Choose exercises that can be performed with available equipment
• Have backup exercises for when equipment is unavailable
• Consider home gym limitations

Time Constraints

• Prioritize compound movements over isolation when time is limited
• Use supersets and circuits to maximize efficiency
• Focus on highest-impact exercises first

Individual Preferences

• Consider exercises that the lifter enjoys and will perform consistently
• Account for previous injuries or limitations
• Respect individual biomechanics and leverages

Squat Accessory Exercises

Quad-Dominant Accessories

Front Squats

• Primary benefit: Quad strength and upper back development
• Programming: 3-5 sets of 3-8 reps at 70-85% of front squat max
• Technique focus: Upright torso, full depth, controlled tempo
• Variations: Pause front squats, front squat to box

Bulgarian Split Squats

• Primary benefit: Unilateral quad strength and stability
• Programming: 3-4 sets of 8-12 reps per leg
• Technique focus: Vertical torso, controlled descent
• Variations: Weighted, deficit, pause variations

Leg Press

• Primary benefit: High-volume quad development
• Programming: 3-4 sets of 12-20 reps
• Technique focus: Full range of motion, controlled tempo
• Variations: Single-leg, different foot positions

Posterior Chain Accessories

Romanian Deadlifts

• Primary benefit: Hamstring and glute strength
• Programming: 3-4 sets of 6-10 reps at 60-75% deadlift max
• Technique focus: Hip hinge pattern, hamstring stretch
• Variations: Single-leg, deficit, pause variations

Good Mornings

• Primary benefit: Posterior chain and spinal erector strength
• Programming: 3-4 sets of 8-12 reps at 40-60% squat max
• Technique focus: Controlled hip hinge, neutral spine
• Variations: Seated, safety bar, pause variations

Hip Thrusts

• Primary benefit: Glute strength and hip extension power
• Programming: 3-4 sets of 8-15 reps
• Technique focus: Full hip extension, glute squeeze
• Variations: Single-leg, banded, pause variations

Upper Back and Core Accessories

Barbell Rows

• Primary benefit: Upper back strength for squat stability
• Programming: 3-4 sets of 6-10 reps
• Technique focus: Retracted shoulder blades, controlled tempo
• Variations: Pendlay rows, chest-supported rows

Planks and Variations

• Primary benefit: Core stability for squat bracing
• Programming: 3-4 sets of 30-60 seconds
• Technique focus: Neutral spine, full-body tension
• Variations: Side planks, weighted planks, dynamic planks

Squat Variations

Pause Squats

• Primary benefit: Strength out of the hole, competition specificity
• Programming: 3-5 sets of 2-5 reps at 70-85% squat max
• Technique focus: 2-3 second pause, maintain tension

Box Squats

• Primary benefit: Posterior chain development, consistent depth
• Programming: 3-5 sets of 3-6 reps at 60-80% squat max
• Technique focus: Sit back to box, pause and drive up

High Bar Squats

• Primary benefit: Quad development, upper back strength
• Programming: 3-4 sets of 4-8 reps at 70-85% high bar max
• Technique focus: Upright torso, full depth

Bench Press Accessory Exercises

Tricep-Focused Accessories

Close-Grip Bench Press

• Primary benefit: Tricep strength for lockout power
• Programming: 3-4 sets of 4-8 reps at 70-85% CGBP max
• Technique focus: Narrow grip, elbows close to body
• Variations: Floor press, incline close-grip

Dips

• Primary benefit: Tricep and chest strength
• Programming: 3-4 sets of 8-15 reps
• Technique focus: Full range of motion, controlled tempo
• Variations: Weighted, ring dips, bench dips

Overhead Press

• Primary benefit: Shoulder stability and tricep strength
• Programming: 3-4 sets of 5-8 reps at 60-75% OHP max
• Technique focus: Strict form, full lockout
• Variations: Seated press, dumbbell press

Chest-Focused Accessories

Incline Bench Press

• Primary benefit: Upper chest and front delt development
• Programming: 3-4 sets of 6-10 reps at 70-80% incline max
• Technique focus: 30-45 degree angle, full range of motion
• Variations: Dumbbell incline, pause incline

Dumbbell Bench Press

• Primary benefit: Unilateral strength and stability
• Programming: 3-4 sets of 8-12 reps
• Technique focus: Full range of motion, controlled tempo
• Variations: Incline, decline, single-arm variations

Flyes

• Primary benefit: Chest isolation and stretch
• Programming: 3-4 sets of 10-15 reps
• Technique focus: Controlled stretch, chest squeeze
• Variations: Cable flyes, pec deck, incline flyes

Back and Rear Delt Accessories

Barbell Rows

• Primary benefit: Upper back strength for bench stability
• Programming: 3-4 sets of 6-10 reps
• Technique focus: Retracted shoulder blades, controlled tempo
• Variations: T-bar rows, chest-supported rows

Face Pulls

• Primary benefit: Rear delt strength and shoulder health
• Programming: 3-4 sets of 12-20 reps
• Technique focus: External rotation, rear delt squeeze
• Variations: Band face pulls, reverse flyes

Bench Press Variations

Pause Bench Press

• Primary benefit: Competition specificity, chest strength
• Programming: 3-5 sets of 2-5 reps at 70-85% bench max
• Technique focus: 1-2 second pause, maintain tension

Floor Press

• Primary benefit: Lockout strength, tricep development
• Programming: 3-4 sets of 3-6 reps at 75-90% floor press max
• Technique focus: Pause on floor, explosive drive

Spoto Press

• Primary benefit: Chest strength, competition timing
• Programming: 3-4 sets of 3-6 reps at 70-80% bench max
• Technique focus: Pause 1 inch off chest, controlled tempo

Deadlift Accessory Exercises

Posterior Chain Accessories

Romanian Deadlifts

• Primary benefit: Hamstring and glute strength
• Programming: 3-4 sets of 6-10 reps at 60-75% deadlift max
• Technique focus: Hip hinge pattern, hamstring stretch
• Variations: Single-leg, deficit, stiff-leg variations

Good Mornings

• Primary benefit: Spinal erector and hamstring strength
• Programming: 3-4 sets of 8-12 reps at 40-60% squat max
• Technique focus: Controlled hip hinge, neutral spine
• Variations: Seated, safety bar, pause variations

Hyperextensions

• Primary benefit: Spinal erector endurance and strength
• Programming: 3-4 sets of 12-20 reps
• Technique focus: Full range of motion, controlled tempo
• Variations: Weighted, single-leg, 45-degree variations

Upper Back Accessories

Barbell Rows

• Primary benefit: Upper back strength for deadlift stability
• Programming: 3-4 sets of 6-10 reps
• Technique focus: Retracted shoulder blades, controlled tempo
• Variations: Pendlay rows, chest-supported rows

Shrugs

• Primary benefit: Trap strength for deadlift lockout
• Programming: 3-4 sets of 8-12 reps
• Technique focus: Full range of motion, trap squeeze
• Variations: Behind-the-back, dumbbell, power shrugs

Grip and Forearm Accessories

Farmer's Walks

• Primary benefit: Grip strength and core stability
• Programming: 3-4 sets of 20-40 yards
• Technique focus: Upright posture, strong grip
• Variations: Single-arm, different implements

Dead Hangs

• Primary benefit: Grip endurance and shoulder health
• Programming: 3-4 sets of 20-60 seconds
• Technique focus: Active hang, shoulder engagement
• Variations: Weighted, single-arm, fat bar

Deadlift Variations

Deficit Deadlifts

• Primary benefit: Off-the-floor strength, increased range of motion
• Programming: 3-4 sets of 3-6 reps at 70-85% deadlift max
• Technique focus: 1-3 inch deficit, maintain form

Pause Deadlifts

• Primary benefit: Positional strength, technique reinforcement
• Programming: 3-4 sets of 2-5 reps at 70-80% deadlift max
• Technique focus: 2-3 second pause at knee level

Block Pulls

• Primary benefit: Lockout strength, overload training
• Programming: 3-4 sets of 2-5 reps at 85-105% deadlift max
• Technique focus: 2-4 inch blocks, explosive lockout

General Strength Accessories

Core Strengthening

Planks and Variations

• Primary benefit: Core stability for all lifts
• Programming: 3-4 sets of 30-90 seconds
• Variations: Side planks, weighted planks, dynamic planks

Ab Wheel Rollouts

• Primary benefit: Anti-extension core strength
• Programming: 3-4 sets of 8-15 reps
• Technique focus: Controlled movement, neutral spine

Pallof Press

• Primary benefit: Anti-rotation core strength
• Programming: 3-4 sets of 10-15 reps per side
• Technique focus: Resist rotation, maintain posture

Unilateral Training

Single-Leg RDLs

• Primary benefit: Unilateral posterior chain strength
• Programming: 3-4 sets of 8-12 reps per leg
• Technique focus: Balance, hip hinge pattern

Single-Arm Rows

• Primary benefit: Unilateral back strength and stability
• Programming: 3-4 sets of 8-12 reps per arm
• Technique focus: Core stability, full range of motion

Mobility and Activation

Band Pull-Aparts

• Primary benefit: Rear delt activation, shoulder health
• Programming: 2-3 sets of 15-25 reps
• Technique focus: Squeeze shoulder blades, control tempo

Hip Circles

• Primary benefit: Hip mobility and glute activation
• Programming: 2-3 sets of 10-15 reps each direction
• Technique focus: Full range of motion, control

Programming Accessory Work

Volume Guidelines

Accessory Volume Distribution

• Beginner: 20-30% of total training volume
• Intermediate: 30-40% of total training volume
• Advanced: 40-50% of total training volume

Sets and Reps Guidelines

• Compound accessories: 3-5 sets of 4-8 reps
• Isolation accessories: 3-4 sets of 8-15 reps
• Stability/activation: 2-3 sets of 10-20 reps

Intensity Guidelines

RPE-Based Programming

• Compound accessories: RPE 6-8
• Isolation accessories: RPE 7-9
• Stability work: RPE 5-7

Percentage-Based Programming

• Competition lift variations: 60-85% of main lift max
• Other compound movements: 70-85% of exercise max
• Isolation exercises: Focus on rep ranges rather than percentages

Frequency Considerations

Exercise Frequency

• Primary accessories: 2-3 times per week
• Secondary accessories: 1-2 times per week
• Corrective exercises: Daily if needed

Muscle Group Frequency

• Large muscle groups: 2-3 times per week
• Small muscle groups: 2-4 times per week
• Stabilizing muscles: Daily activation work

Session Structure

Accessory Placement

1. Primary accessories: Immediately after main lifts
2. Secondary accessories: Mid-session
3. Isolation work: End of session
4. Corrective exercises: Warm-up or cool-down

Superset Strategies

• Antagonist supersets: Opposing muscle groups
• Non-competing supersets: Upper/lower body combinations
• Pre-exhaustion: Isolation before compound
• Post-exhaustion: Isolation after compound

Periodizing Accessory Exercises

Off-Season Accessory Focus

High Volume Phase

• Duration: 8-12 weeks
• Focus: Hypertrophy and work capacity
• Volume: High accessory volume (40-50% of total)
• Exercise selection: Wide variety, isolation emphasis

Strength Building Phase

• Duration: 6-8 weeks
• Focus: Strength in key accessories
• Volume: Moderate accessory volume (30-40% of total)
• Exercise selection: Compound movements, competition variations

Competition Preparation

Intensification Phase

• Duration: 4-6 weeks
• Focus: Competition-specific accessories
• Volume: Reduced accessory volume (20-30% of total)
• Exercise selection: Competition variations, weak point focus

Peaking Phase

• Duration: 2-3 weeks
• Focus: Minimal accessories, recovery emphasis
• Volume: Very low accessory volume (10-20% of total)
• Exercise selection: Light activation work, mobility

Seasonal Variations

Exercise Rotation

• Rotate exercises every 4-6 weeks to prevent adaptation
• Maintain core accessories throughout training cycle
• Introduce new exercises gradually
• Return to proven exercises for competition preparation

Volume Periodization

• High volume blocks: Focus on hypertrophy and capacity
• Moderate volume blocks: Balance strength and size
• Low volume blocks: Emphasize recovery and specificity

Weak Point Training

Identifying Weak Points

Video Analysis

• Record lifts from multiple angles
• Identify where technique breaks down
• Note consistent failure patterns
• Compare to ideal technique models

Sticking Point Analysis

• Squat sticking points: Bottom, mid-range, lockout
• Bench sticking points: Chest, mid-range, lockout
• Deadlift sticking points: Floor, knee level, lockout

Squat Weak Point Solutions

Weak Out of the Hole

• Cause: Quad weakness, poor positioning
• Solutions: Pause squats, front squats, leg press
• Programming: High frequency, moderate intensity

Forward Lean

• Cause: Weak upper back, poor mobility
• Solutions: Upper back work, front squats, mobility
• Programming: Daily upper back work, frequent front squats

Knee Cave

• Cause: Weak glutes, poor motor patterns
• Solutions: Glute strengthening, unilateral work
• Programming: Daily glute activation, frequent unilateral training

Bench Press Weak Point Solutions

Weak Off the Chest

• Cause: Weak chest, poor positioning
• Solutions: Pause bench, flyes, incline work
• Programming: High pause bench frequency, chest isolation

Lockout Issues

• Cause: Weak triceps, poor technique
• Solutions: Close-grip bench, floor press, dips
• Programming: High tricep volume, lockout-specific work

Shoulder Instability

• Cause: Weak rear delts, poor mobility
• Solutions: Face pulls, band work, mobility
• Programming: Daily rear delt work, pre-hab exercises

Deadlift Weak Point Solutions

Weak Off the Floor

• Cause: Poor positioning, weak quads/glutes
• Solutions: Deficit deadlifts, pause deadlifts, squats
• Programming: Frequent deficit work, squat emphasis

Lockout Issues

• Cause: Weak glutes/traps, poor hip drive
• Solutions: Block pulls, hip thrusts, shrugs
• Programming: High glute volume, lockout-specific training

Grip Failure

• Cause: Weak forearms, poor technique
• Solutions: Farmer's walks, dead hangs, grip work
• Programming: Daily grip work, high-volume holds

Injury Prevention Accessories

Common Injury Areas

Lower Back

• Risk factors: Poor hip mobility, weak core, technique issues
• Prevention exercises: Hip flexor stretches, core strengthening, good mornings
• Programming: Daily mobility, frequent core work

Shoulders

• Risk factors: Poor mobility, weak rear delts, imbalances
• Prevention exercises: Face pulls, band work, shoulder mobility
• Programming: Daily activation, high rear delt volume

Knees

• Risk factors: Poor ankle mobility, weak glutes, technique issues
• Prevention exercises: Ankle mobility, glute strengthening, unilateral work
• Programming: Daily mobility, frequent glute activation

Pre-Hab Exercise Categories

Mobility Work

• Hip flexor stretches: Couch stretch, 90/90 stretch
• Ankle mobility: Wall ankle stretch, calf stretches
• Thoracic mobility: Cat-cow, thoracic extensions
• Shoulder mobility: Band pull-aparts, wall slides

Activation Work

• Glute activation: Clamshells, glute bridges
• Core activation: Dead bugs, bird dogs
• Rear delt activation: Band pull-aparts, face pulls
• Deep neck flexors: Chin tucks, neck strengthening

Stability Work

• Single-leg stability: Single-leg stands, reaches
• Core stability: Planks, Pallof press
• Shoulder stability: Wall slides, Y-T-W raises

Implementation Strategies

Daily Minimums

• 5-10 minutes of mobility work
• 2-3 activation exercises
• 1-2 stability exercises
• Focus on problem areas

Integration Methods

• Warm-up integration: Include in pre-training routine
• Rest period fillers: Perform between sets
• Cool-down routine: End sessions with mobility
• Separate sessions: Dedicated recovery sessions

Common Accessory Mistakes

Programming Errors

Mistake 1: Too Much Volume

• Problem: Excessive accessory volume interfering with main lifts
• Solution: Prioritize main lifts, limit accessory volume
• Implementation: Start with minimal accessories and add gradually

Mistake 2: Random Exercise Selection

• Problem: Choosing exercises without purpose or assessment
• Solution: Identify weak points and select targeted exercises
• Implementation: Regular technique analysis and program review

Mistake 3: Neglecting Progressive Overload

• Problem: Treating accessories as "just extra work"
• Solution: Apply progressive overload principles to accessories
• Implementation: Track weights, reps, and progression

Exercise Selection Errors

Mistake 4: Ignoring Individual Needs

• Problem: Following generic accessory templates
• Solution: Customize based on individual weak points
• Implementation: Regular assessment and program modification

Mistake 5: Overcomplicating Exercise Selection

• Problem: Using too many complex or exotic exercises
• Solution: Focus on proven, effective movements
• Implementation: Master basics before adding complexity

Execution Errors

Mistake 6: Poor Form on Accessories

• Problem: Sacrificing form for weight or reps
• Solution: Prioritize quality over quantity
• Implementation: Use appropriate loads and focus on technique

Mistake 7: Inconsistent Execution

• Problem: Skipping accessories when time is limited
• Solution: Prioritize most important accessories
• Implementation: Have abbreviated accessory routines ready

Sample Accessory Programs

Beginner Accessory Program

Day 1: Squat Focus

• Romanian Deadlifts: 3×8-10
• Bulgarian Split Squats: 3×8 each leg
• Planks: 3×30-45 seconds
• Band Pull-Aparts: 2×15-20

Day 2: Bench Focus

• Barbell Rows: 3×8-10
• Dips: 3×8-12
• Face Pulls: 3×12-15
• Tricep Extensions: 2×10-12

Day 3: Deadlift Focus

• Good Mornings: 3×10-12
• Barbell Rows: 3×8-10
• Hyperextensions: 3×12-15
• Farmer's Walks: 3×20-30 yards

Intermediate Accessory Program

Day 1: Squat Focus

• Front Squats: 4×6-8
• Romanian Deadlifts: 3×8-10
• Bulgarian Split Squats: 3×10 each leg
• Leg Press: 3×12-15
• Planks: 3×45-60 seconds
• Band Pull-Aparts: 3×15-20

Day 2: Bench Focus

• Close-Grip Bench Press: 4×6-8
• Barbell Rows: 4×8-10
• Incline Dumbbell Press: 3×10-12
• Dips: 3×10-15
• Face Pulls: 3×15-20
• Tricep Extensions: 3×10-12

Day 3: Deadlift Focus

• Romanian Deadlifts: 4×6-8
• Good Mornings: 3×10-12
• Barbell Rows: 4×8-10
• Hip Thrusts: 3×12-15
• Hyperextensions: 3×15-20
• Farmer's Walks: 3×30-40 yards

Advanced Accessory Program

Day 1: Squat Focus

• Front Squats: 4×4-6
• Romanian Deadlifts: 4×6-8
• Bulgarian Split Squats: 4×8 each leg
• Leg Press: 4×12-15
• Walking Lunges: 3×10 each leg
• Weighted Planks: 3×45-60 seconds
• Band Pull-Aparts: 3×20-25

Day 2: Bench Focus

• Close-Grip Bench Press: 4×4-6
• Barbell Rows: 4×6-8
• Incline Dumbbell Press: 4×8-10
• Weighted Dips: 3×8-12
• Cable Flyes: 3×12-15
• Face Pulls: 4×15-20
• Overhead Press: 3×8-10

Day 3: Deadlift Focus

• Romanian Deadlifts: 4×4-6
• Good Mornings: 4×8-10
• Barbell Rows: 4×6-8
• Hip Thrusts: 4×10-12
• Single-Leg RDLs: 3×8 each leg
• Hyperextensions: 4×15-20
• Farmer's Walks: 4×40-50 yards
• Shrugs: 3×10-12

Conclusion

Accessory exercises are the unsung heroes of powerlifting success. While the competition lifts rightfully receive the most attention, it's often the supporting cast of accessory movements that makes the difference between good and great performance. Understanding how to select, program, and execute accessory work effectively can accelerate your progress and help you reach your strength potential.

The key to successful accessory work lies in purposeful selection based on individual needs and weak points. Rather than following generic templates, take the time to assess your lifting technique, identify limiting factors, and choose exercises that directly address these areas. Remember that the best accessory exercise is the one that solves a specific problem in your training.

Programming accessory work requires balance. While these exercises are important, they should never compromise your ability to perform and recover from the main lifts. Start conservatively with accessory volume and gradually increase as your work capacity improves. Quality always trumps quantity when it comes to accessory training.

Don't neglect the injury prevention aspect of accessory work. Powerlifting places significant demands on the body, and strategic use of mobility, activation, and stability exercises can keep you healthy and training consistently. A few minutes of daily pre-hab work is far more valuable than weeks of forced time off due to injury.

Remember to periodize your accessory work just as you would your main lifts. During off-season phases, you can afford higher accessory volumes and greater exercise variety. As competition approaches, reduce accessory volume and focus on the most specific and beneficial movements.

Finally, be patient with accessory work. While the main lifts provide immediate feedback on your strength levels, accessory exercises often work behind the scenes, building the foundation for future progress. Trust the process, stay consistent, and allow time for adaptations to occur.

By implementing the principles and strategies outlined in this guide, you'll be well-equipped to design and execute an effective accessory program that supports your powerlifting goals. Remember that the best program is one you can execute consistently over time, so choose exercises you can perform with good form and that fit your schedule and preferences.