Exercises for Powerlifters: Accessory Work for Stronger Lifts

Powerlifting success depends on more than just squatting, benching, and deadlifting. Strategic accessory work addresses weak points, builds muscle, and keeps you healthy through years of heavy training. Here's what actually works.

Reading time: 10 minutes

The Role of Accessory Work

Accessory exercises serve three purposes:

1. Address weak points in the main lifts
2. Build muscle to support heavier weights
3. Prevent injuries through balanced development

Your accessories should target your specific weaknesses, not just random exercises.

Common Weak Points by Lift

Squat Weak Points:

• Falling forward: Weak upper back, poor thoracic extension
• Knees caving: Weak hip abductors
• Sticking in the hole: Weak quads
• Sticking at lockout: Weak glutes, hamstrings

Bench Weak Points:

• Off the chest: Weak pecs, weak front delts
• Sticking mid-range: Weak front delts, weak triceps
• Lockout issues: Weak triceps

Deadlift Weak Points:

• Can't break the floor: Weak quads, poor positioning
• Sticking at knees: Weak quads, weak back
• Lockout problems: Weak glutes, hamstrings, upper back

Squat Accessories

Pause Squats

Builds strength out of the hole:

1. Squat to full depth
2. Pause 2-3 seconds (no bouncing)
3. Drive up explosively
4. Use 60-75% of max

Sets/reps: 3-4 sets of 3-5

Bulgarian Split Squats

Single-leg quad and glute builder:

1. Rear foot elevated
2. Lower until back knee nearly touches
3. Drive through front heel
4. Keep torso upright

Sets/reps: 3 sets of 8-10 each leg

Leg Press

Pure quad volume:

1. Feet mid-platform, shoulder-width
2. Full range of motion
3. Don't lock knees at top

Sets/reps: 3-4 sets of 10-15

Good Mornings

Posterior chain and back strength:

1. Bar on upper back (squat position)
2. Hinge at hips, slight knee bend
3. Lower until torso near parallel
4. Drive hips forward to return

Sets/reps: 3 sets of 8-12

Belt Squat (If Available)

Squat volume without spinal loading:

1. Weight from belt, not shoulders
2. Full squat depth
3. High reps for hypertrophy

Sets/reps: 3-4 sets of 12-15

Hip Abduction Work

Prevents knee cave:

Banded Clamshells: 3 × 15 each side Monster Walks: 3 × 20 steps Cable Hip Abduction: 3 × 15 each side

Bench Press Accessories

Close-Grip Bench

Tricep emphasis:

1. Hands shoulder-width or slightly narrower
2. Keep elbows tucked
3. Touch lower on chest
4. Full lockout

Sets/reps: 3-4 sets of 6-8

Dumbbell Press

Builds chest and addresses imbalances:

1. Dumbbells to sides of chest
2. Press up, slight arch
3. Full stretch at bottom
4. Control descent

Sets/reps: 3 sets of 10-12

Overhead Press

Shoulder and tricep strength:

1. Bar at shoulders (front rack)
2. Press straight overhead
3. Full lockout, head through
4. Control descent

Sets/reps: 3-4 sets of 6-8

Tricep Extensions

Direct tricep work:

Skull Crushers:

1. EZ bar or dumbbells
2. Lower to forehead
3. Extend fully
4. 3 × 12-15

Pushdowns:

1. Cable or band
2. Keep elbows at sides
3. Full extension
4. 3 × 15-20

Dumbbell Rows

Upper back for bench stability:

1. One hand and knee on bench
2. Pull dumbbell to hip
3. Squeeze shoulder blade
4. Full stretch at bottom

Sets/reps: 3 sets of 10-12 each arm

Face Pulls

Rear delt and external rotation:

1. Cable at face height
2. Pull to face, elbows high
3. External rotate at end
4. Squeeze shoulder blades

Sets/reps: 3 sets of 15-20

Deadlift Accessories

Deficit Deadlifts

Builds strength off the floor:

1. Stand on 1-3 inch platform
2. Conventional or sumo stance
3. Use 60-75% of max
4. Maintain back position

Sets/reps: 3-4 sets of 3-5

Romanian Deadlifts

Hamstrings and hip hinge pattern:

1. Start at top, slight knee bend
2. Hinge at hips, push butt back
3. Lower until hamstring stretch
4. Keep back flat throughout

Sets/reps: 3-4 sets of 8-10

Block Pulls

Lockout strength:

1. Bar elevated on blocks
2. Focus on lockout portion
3. Can use heavier weight
4. Full hip extension at top

Sets/reps: 3-4 sets of 3-5

Barbell Rows

Upper back for maintaining position:

1. Hinge forward, back flat
2. Pull bar to lower chest/upper abs
3. Squeeze shoulder blades
4. Control descent

Sets/reps: 3-4 sets of 8-10

Hip Thrusts

Glute lockout power:

1. Upper back on bench
2. Bar across hips
3. Drive through heels
4. Full hip extension, squeeze glutes

Sets/reps: 3-4 sets of 10-12

Rack Pulls

Upper back and lockout:

1. Bar at knee height or above
2. Focus on back tightness
3. Full lockout at top

Sets/reps: 3 sets of 5-6

Core Work for Powerlifting

Pallof Press

Anti-rotation:

1. Band/cable at chest height
2. Press arms straight out
3. Resist rotation
4. Hold 3 seconds

Sets/reps: 3 × 10 each side

Ab Wheel Rollouts

Anti-extension:

1. Knees on ground, hands on wheel
2. Roll out as far as controlled
3. Pull back using abs
4. Progress to standing

Sets/reps: 3 × 8-12

Dead Bug

Core stability:

1. Back on floor, arms up, knees 90°
2. Lower opposite arm and leg
3. Keep lower back down
4. Alternate sides

Sets/reps: 3 × 10 each side

Hanging Leg Raises

Hip flexor and ab strength:

1. Hang from bar
2. Raise legs to parallel or higher
3. Control descent
4. Don't swing

Sets/reps: 3 × 10-12

Mobility for Powerlifters

Hip Mobility

90/90 Stretch: 60 seconds each side Pigeon Pose: 90 seconds each side Couch Stretch: 2 minutes each side

Thoracic Mobility

Foam Roller Extensions: 2 minutes Cat-Cow: 15 reps Thread the Needle: 10 each side

Ankle Mobility

Knee-to-Wall: 20 each side Calf Raises (full range): 2 × 15

Shoulder Mobility

Band Pass-Throughs: 20 reps Doorway Stretch: 60 seconds each side Lat Stretch: 60 seconds each side

Sample Weekly Accessory Template

Day 1 (After Squats)

1. Bulgarian split squats: 3 × 10 each
2. Leg press: 3 × 12
3. Hip abduction: 3 × 15
4. Dead bug: 3 × 10 each

Day 2 (After Bench)

1. Close-grip bench: 3 × 8
2. Dumbbell press: 3 × 10
3. Tricep pushdowns: 3 × 15
4. Face pulls: 3 × 15
5. Dumbbell rows: 3 × 10 each

Day 3 (After Deadlifts)

1. Romanian deadlifts: 3 × 10
2. Barbell rows: 3 × 10
3. Hip thrusts: 3 × 12
4. Pallof press: 3 × 10 each
5. Ab wheel: 3 × 10

Day 4 (Volume/Accessories)

1. Pause squats: 3 × 4
2. Overhead press: 3 × 8
3. Good mornings: 3 × 10
4. Lat pulldowns: 3 × 12
5. Mobility work: 15 minutes

Programming Considerations

Volume and Intensity

• Accessories are supplementary - don't outwork main lifts
• Moderate weight, focus on form - leave 2-3 reps in reserve
• Higher reps for hypertrophy - 8-15 rep range typically
• Lower reps for strength - 3-6 reps for direct carryover

Periodization

Off-Season/Hypertrophy:

• More accessory volume
• Higher rep ranges
• More isolation work

Competition Prep:

• Reduce accessory volume
• More specific movements
• Focus on weak points only

Recovery

• Don't add accessories when fatigued - they should enhance, not drain
• Cut accessories first when life stress is high
• Sleep and nutrition trump any accessory program

Injury Prevention

Shoulder Health

• Face pulls every pressing day
• External rotation work 2-3x/week
• Don't bench through shoulder pain

Back Health

• Core work daily
• Hip hinge pattern proficiency
• Address any flexion issues immediately

Knee Health

• Hip and ankle mobility
• Single-leg work for balance
• Don't squat through sharp knee pain

When to See a Professional

Seek evaluation for:

• Pain during or after lifting
• Joint instability
• Numbness or tingling
• Significant strength loss
• Pain that doesn't resolve with rest

Key Takeaways

1. Target your weak points - generic accessories don't work as well
2. Back work is essential - rows, face pulls, upper back for all three lifts
3. Core stability matters - anti-rotation and anti-extension work
4. Single-leg work addresses imbalances - Bulgarian split squats are gold
5. Mobility is maintenance - hips, thoracic, ankles, shoulders
6. Accessories support, not replace - main lifts are still the priority

The best accessory program is the one you'll actually do consistently. Pick the exercises that address your weaknesses, and do them every week.