Accesories for Powerlifting.

We're back with another excellent blog post from James Kennedy. 

Powerlifters typically spend 60-80% of their training volume performing the three power lifts - squat, bench, and deadlift, or their close variants. Training with a focus on the big 3 allows lifters to develop the necessary skill and hypertrophy to maximise performance in the sport of powerlifting. Taking a highly focused approach to training increases the risk of wear and tear injuries and muscular imbalances as the same movements are performed repetitively under load. Accessory work is essential in any good training plan, to help address muscular imbalances and provide additional volume for the key muscles used in the power lifts, whilst minimising the wear and tear on the body.  This article outlines the 5 most important accessory exercises powerlifters should be doing to remain injury-free and build a balanced physique.  

1. Single-Arm Dumbell Row

For the single-arm dumbbell row, start by placing one hand and one knee on a bench. Grab a dumbbell in one hand and brace yourself against the bench with the other hand. Slowly bring the dumbbell up to your chest, pausing at the top. Lower the weight under control until your arm is straight. 



2. Face Pulls 

Face pulls can be done using either a cable machine with a rope attachment or a resistance band around an upright. Set the cable machine or resistance band to just above your eye level. Begin by standing square to the machine, with your feet around shoulder-width apart, holding the rope or band with an overhand grip. Pull the cables towards your face, leading with your thumbs. At the end of the movement, your traps should be fully contracted and your elbows should be bent at 90 degrees. Slowly return to the start position.



3. Pull-ups: All variations 

Pull-ups are the final upper back exercise that all powerlifters should be doing - even the super heavyweights! If you think you’re too heavy to do pull-ups, here’s a video of world champion strongman Martins Licis doing pull-ups at 340lbs body weight (154kg!) 

https://www.youtube.com/watch?v=KWEAPsELAYU

To start, grab a pull-up bar with a pronated grip, with your hands just wider than shoulder-width apart. Brace your core and set your back by retracting your scapula to open up the chest. Pull yourself up to the bar until your chin is above the bar. 

If you can’t perform multiple reps, use a resistance band to allow you to perform a movement, strengthening your lats, traps, and grip. Slowly reduce the band resistance until you’re able to do reps at bodyweight. If you find pull-ups easy, add extra weight using a weight belt to keep progressing and driving upper back hypertrophy. 



4. Dumbell Hammer Curls 

Powerlifters often complain of elbow pain during squats and benchpress. Whilst there is a multitude of reasons this occurs, often relatively weak forearms and biceps are the cause. These muscles help stabilize the elbow joint and are not the primary movements in any of the big 3 power lifts. Dumbbell hammer curls are a great exercise to address these weaknesses. Start by holding a pair of dumbbells with your palms facing in, resting the end of the dumbbells on the front of your legs. This prevents you from using your hips to initiate the movement and keeps the form strict. Whilst keeping your elbow still, curl the weight up before slowly lowering the weight to maintain tension in the biceps and forearms.



5. Bulgarian Split Squats

Unilateral leg work is incredibly beneficial for powerlifters. It helps improve joint stability, balance, and mobility as well as attacking muscle imbalances. The Bulgarian split squat is the king of unilateral leg work. The Bulgarian split squat targets the quads and glutes; key muscles that are used in the squat, but can be performed without loading the spine. It also requires a higher degree of balance and knee and ankle stability than the squat. Finally, at the bottom position of the Bulgarian split squat the hip flexor is stretched. 

To perform the Bulgarian split squat, place your rear foot on a bench and step forward with the other foot. You should step forward far enough so that you can hit depth (i.e. below parallel) without the front foot coming off the floor. Brace your core and slowly lower yourself into the hole whilst bending the front knee. The hips should not move - the torso should remain neutral with the front foot flat on the ground. Drive yourself back up out of the hole and stand back up. This exercise can be done just with bodyweight and then progressed to include dumbbells, weighted vests, or even barbells. 

Summary
Accessory work for powerlifting should focus on developing muscles that the big 3 power lifts fail to develop; primarily the muscles which stabilize the hips, knees, shoulders, and elbows. These 5 exercises target these typically underdeveloped muscles and will help develop a balanced physique whilst keeping your joints healthy. Incorporate these 5 exercises as the basis of your accessory work and your powerlifting training will benefit massively!

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