Powerlifting is a strength sport that involves three main lifts: the squat, bench press, and deadlift. These lifts require a high degree of overall strength and technical proficiency, but there are also a number of accessory lifts that can help powerlifters build strength and improve their performance. In this article, we will discuss some of the most important accessory lifts for powerlifting.
Romanian Deadlift
The Romanian deadlift, or RDL, is a variation of the traditional deadlift that targets the hamstrings, glutes, and lower back. It involves lifting the barbell from the floor to hip level using a hip hinge movement, much like the traditional deadlift. However, in the RDL, the lifter keeps the bar close to the body and doesn't allow it to touch the ground between reps, which increases the time under tension and places greater emphasis on the hamstrings and glutes.
The RDL is an important accessory lift for powerlifting because it helps to strengthen the posterior chain, which is essential for the deadlift and squat. Additionally, it can help to improve grip strength and develop better balance and control during the lift.
Close Grip Bench Press
The close grip bench press is a variation of the traditional bench press that targets the triceps, chest, and shoulders. It involves using a narrower grip than in the traditional bench press, which places more emphasis on the triceps and requires greater activation of the chest and shoulders to complete the lift.
The close grip bench press is an important accessory lift for powerlifting because it can help to improve lockout strength in the bench press and increase overall upper body strength. Additionally, it can help to correct imbalances in the chest and shoulders, which can improve overall lifting performance and reduce the risk of injury.
Front Squat
The front squat is a compound exercise that targets the quads, glutes, and core. It involves lifting the barbell from the front of the shoulders and squatting down to parallel or below. The front squat requires greater core stability and upright posture than the traditional back squat, making it an effective accessory lift for improving overall squat strength and technique.
In addition to improving squat performance, the front squat can also help to strengthen the upper back and improve posture, which can be beneficial for overall lifting performance and reducing the risk of injury.
Pull-Ups
Pull-ups are a bodyweight exercise that targets the upper back, shoulders, and arms. They involve pulling the body up towards a bar using the strength of the back and arms. Pull-ups are an effective accessory lift for powerlifting because they can help to improve overall upper body strength and develop greater back and grip strength, which can be beneficial for the deadlift and bench press.
In addition to improving strength, pull-ups can also help to improve posture and reduce the risk of shoulder and back injuries, making them a valuable accessory lift for powerlifters.
Dumbbell Rows
Dumbbell rows are an accessory lift that targets the upper back, shoulders, and arms. They involve holding a dumbbell in one hand and rowing it up towards the body using the strength of the back and arms. Dumbbell rows are an effective accessory lift for powerlifting because they can help to improve overall upper body strength and develop greater back and grip strength, which can be beneficial for the deadlift and bench press.
In addition to improving strength, dumbbell rows can also help to correct imbalances in the back and shoulders, which can improve overall lifting performance and reduce the risk of injury.
In conclusion, there are many accessory lifts that can be beneficial for powerlifters, but the five exercises discussed here are some of the most important. By incorporating these lifts into their training programs, powerlifters can develop greater strength, improve technique
