Most powerlifters stick to the big three (i.e., squat, bench press, and deadlift). These compound (multi-joint) lifts train almost all muscles in your body. Also, these three lifts decide the fate of professional powerlifters in competition.

Powerlifters chase PRs and one-rep maxes (1RM) every time they are in the gym. Some want to get stronger to post a bigger number in their next powerlifting meet, while others want social media bragging rights. This article will help take you toward your goal. Back Grip

It is sometimes best to take your foot off the gas to progress in powerlifting. But instead of stopping training, do accessory exercises to push yourself harder. 

Assistance exercises, also known as accessory lifts, are usually done at the end of a workout. They can improve aesthetics and train secondary muscles for better performance in compound lifts like squats, bench presses, and deadlifts. 

Must Read: What Does PR Mean in Gym?

Many powerlifters reason that since the big three exercises train almost all muscle groups, they can skip other lifts. What you’re about to read next might change your opinion.

Below are reasons why accessory lifts should be a part of powerlifting programs:

Limiting yourself to the squat, bench press, and deadlift daily can lead to a plateau. Avoiding an overhead ceiling in training is easier than breaking through one. Also, adding assistance exercises to your training regimen can make your workouts more interesting and boost your motivation.

The squat, bench press and deadlift are compound exercises that train different muscle groups with varying intensity. For example, the bench press targets your chest while your triceps and shoulders are in a supporting role. The squat focuses on your quads and glutes while your hamstrings take a back seat. The deadlift trains your posterior chain while your quads and shoulders breathe easy.

Furthermore, muscles move weights. You need solid muscle mass to back big lifts. Besides training for strength in the 1-5 rep range, you should focus on hypertrophy by performing 8-12 reps.

Powerlifters who want to improve their aesthetics must include accessory lifts in their training regimen. They can help fix muscular and strength imbalances.

The new-age powerlifters are considerably different from the pre-2000s powerlifters. While powerlifters of the previous era usually had bulging bellies, the current athletes are changing the trend. John Haack (90KG Raw Deadlift World Record holder), Jamal Browner (110KG Raw Deadlift World Record holder), and Danny Grigsby (125KG Raw Deadlift World Record holder) are jacked AF.

Powerlifting might look simple, but it demands a lot. You need a robust neuromuscular connection to ensure all your muscles are firing during a lift. 

Performing isolation lifts like the leg extension, leg curl, dumbbell chest fly, and straight arm cable lat pulldown help build a mind-muscle connection. You’ll be able to better engage your muscles during the big three lifts by adding assistance exercises into your training regimen. 

Most injuries in powerlifting are due to muscular imbalances. Not only will assistance exercises lower your risk of injury while performing the big three, but they are also generally safer than the squat, bench press, and deadlift. 

Many lifters have difficulty locking out on a 1RM bench press if they have lagging triceps. You might get stronger at the bottom half of pressing movement by performing chest and shoulder exercises, but you can’t realize your pressing potential until you work on your tris. Instead of vanilla assistance exercises, perform weakness-specific lifts in your training regimen. 

Be mindful of the assistance exercises you add to your powerlifting program. Analyze your weaknesses and design a training regimen that helps fix them. 

Adding the following accessory lifts to your powerlifting regimen will improve your performance and aesthetics:

These exercises should be a part of your squat day:

The pin squat is an incredibly effective exercise to build lockout strength during a conventional squat. Plus, partial squats also give you a psychological boost. 

Pro Tip: Since this exercise limits your range of motion, you should go heavier than usual to compensate for it. Fifty pounds above your conventional squat weight is an excellent place to start. 

Check out our complete pin squat guide!

Many make the mistake of setting the pins at or below parallel at the squat’s bottom during the pin squat. While the approach is acceptable, the pause squat is a better alternative if you want to go so deep. 

The pause squat is a great assistance exercise if you have trouble getting out of the hole. It requires you to pause at the bottom of the squat. Aim for a 1-5 second pause to get the best bang for your buck. 

Pro Tip: Hold your breath while lowering into the squat and exhale sharply on your way up. It helps build thoracic pressure. 

Most lifters believe the barbell front squat is more challenging than the back squat. It forces you to keep your torso upright and your core tight. You can’t muscle out of a tricky spot during a front squat, as even the slightest forward tilt will make the bar roll off your shoulders. 

Pro Tip: The front rack grip is more stable than the arms-crossed grip. Stretch your forearms before starting the front squats for better mobility. 

Check out our complete front squat guide!

The Bulgarian split squat can help improve your balance and core strength. It carries over to your squatting performance. 

Pro Tips: Perform the bodyweight version of this exercise until your balance improves. Also, you could hold onto a sturdy object for stability. 

Check out our complete Bulgarian split squat guide!

Perform these accessory lifts for a bigger bench:

The dumbbell chest fly is an isolation exercise that helps build inner chest size and conditioning. It also improves your rotator cuff health. 

Pro Tip: Rotate your pinky fingers inward during the concentric (upward) movement to achieve a better pump. 

Check out our complete dumbbell fly guide!

Parallel bar dips are an underrated exercise for building bench press strength. It helps build lockout power. 

Pro Tip: Do bench dips if you do not have the upper body strength to perform the parallel bar dips. 

Check out our complete dips guide!

Shoulder exercises can help build pressing strength, which can translate to better performance on the bench press. They also help maintain shoulder mobility and range of motion. 

Pro Tip: Ensure the bar is over your head at lockout. Some lifters push the bar in front of their body, putting their lower back under undue stress. 

Check out our complete military press guide!

Here are the most effective deadlift accessory lifts:

The deficit deadlift is one of the most demanding deadlift variations. This deadlift variation increases the exercise’s range of motion, thus spiking the time under tension. Make it a part of your training regimen if you want to improve your strength off the floor. 

Pro Tip: Keep the bar as close to the body as possible by squeezing your lats. Use a sturdy platform for this exercise. 

Check out our complete deficit deadlift guide!

The bent-over barbell row is a staple exercise in most bodybuilding back workouts. Rowing exercises can help build upper back strength, translating to bigger and better deadlifts. 

Pro Tip: Keep your head neutral while performing this exercise. Looking at the wall in front of you puts unnecessary stress on your neck. 

Check out our complete barbell row guide!

Good mornings are a hip hinge movement that helps build stronger glutes and hamstrings. It is one of the most effective exercises to fix a pancake ass. 

Pro Tip: Your range of motion will depend on your mobility. Go as deep as you comfortably can. Work on your flexibility to improve your range of motion for this exercise. 

Check out our complete good morning guide!

Use the following tips to get the best bang for your buck with these accessory lifts:

Advanced training principles like supersets, dropsets, and intraset stretching can take your workouts to the next level. Use progressive overload techniques to ensure you don’t hit a plateau. 

Modifying your rep tempo adds variety to your training regimen and shocks your muscles. Furthermore, vary your reps, sets, and weights to keep your muscles guessing. 

Advanced lifters can use resistance bands and chains in their exercises to add variable resistance. Both these training tools reduce resistance during the eccentric part of the motion and add resistance during the concentric movement. 

They are called accessory lifts for a reason. Your goal is to follow the correct form, have a full range of motion, and contract your target muscles. Use an explosive movement pattern to build muscle memory. 

This point might feel contradicting to everything you have read in this article, but it had to be said. Although assistance exercises for squats, bench presses, and deadlifts can boost your big three performance, overdoing the three can lead you down the wrong path. 

Never spend more time doing assistance exercises than you do on the big three, and do them after the main lifts. Going overboard can increase your muscle recovery time between workouts. 

You don’t need to perform assistance exercises in every workout. Save them for when you feel you have hit a rut. For most exercisers, this should be the optimal process of adding accessory lifts into their powerlifting regimen:

Check out a sample three-day-a-week powerlifting program:

No. Adding accessory lifts to your training regimen is not mandatory. Many lifters can progress while sticking with the big three. On the flip side, performing accessory lifts can help break through plateaus and keep your workouts interesting. 

It will depend on your training style, strengths, and weaknesses. While some find the deficit deadlift more useful as they are weaker off the floor, others prefer the rack pull to improve their lockout. 

Yes, you could perform accessory lifts in every workout, but it won’t be optimal. Use accessory lifts as a way to bolster your big three lifts and spend most of your time and energy going big on them. 

The squat, bench press, and deadlift are the bread-and-butter movements for a powerlifter. But confining yourself to these three lifts can lead you to a plateau. Assistance exercises can keep your workouts interesting by adding variety and can improve your performance on the three lifts. 

Refrain from exhausting yourself with these accessory lifts. Focus on the progressive overload while giving your muscles enough time to rest and recuperate between workouts.

Vidur is a writer and editor at FitnessVolt.com. He is passionate about all things strength sports and dedicated to sharing his hard-earned knowledge. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros.

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