When it comes to powerlifting, it's natural to focus heavily on the "big three" lifts—squat, bench press, and deadlift. While these primary movements form the foundation of strength, it's actually the accessory movements that can make or break your progress toward new PRs.
A common misconception is that accessory lifts are simply supplementary, minor details to round out your workout. However, if you're truly serious about increasing your lifts, accessory movements should comprise roughly 80% of your training program.
Why such emphasis on accessories? The answer lies in their ability to target weaknesses, improve muscular balance, prevent injuries, and enhance technique. By focusing heavily on accessory work, you're essentially creating a stronger, more stable base to lift heavier and more efficiently.
Accessory movements allow you to isolate muscle groups and work on specific weaknesses or sticking points that hold you back in your primary lifts. For instance, if you're struggling with lockout on your bench press, incorporating accessory lifts like close-grip bench presses, tricep roll-ups, or floor presses can directly address and correct this weakness.
Moreover, accessory movements significantly reduce injury risk by addressing muscular imbalances. Exercises like reverse hypers, belt squat marches, rows, and face pulls promote muscle symmetry and joint stability, ensuring you remain injury-free and consistently progressing.
To effectively prioritize accessory movements, structure your training sessions to begin with your main lift, allocating approximately 20% of your workout to this primary movement. Spend the remainder of your session (80%) engaging in targeted accessory lifts designed to complement and elevate your main lift.
Here's a simplified example of a max effort squat day:
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Primary lift (20%): Heavy Squat (working up to 2-3 heavy sets)
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Accessory lifts (80%): sled pulls, straight leg deadlifts, hamstring curls, reverse hyper, core exercises.
Prioritizing accessory movements this way isn't about reducing the importance of the big three; it's about acknowledging that the most substantial gains in strength and performance come from addressing weaknesses and ensuring all muscle groups work synergistically.
In summary, making accessory movements 80% of your training program isn't just beneficial—it's essential for maximizing your powerlifting potential. Commit to accessories with intention and focus, and watch your PRs skyrocket.