Are you stuck on a plateau with your main lifts, or looking to improve your performance in your sport? While the a great training program is built around the fundamental compound movements, the key to breaking through plateaus and enhancing your performance lies in the strategic use of powerlifting accessory work, weightlifting accessory exercises, and other targeted assistance movements.

Accessory exercises are the unsung heroes of a well-rounded strength program. They are supplementary movements that strengthen the muscles involved in your big lifts, correct imbalances, and improve overall stability and work capacity. At The Strength Agenda, we believe that an intelligent training program is comprehensive, and a smart approach to compound lift assistance is a critical component of that training.

What Exactly is Accessory Work?

Accessory work, also known as assistance work, consists of exercises that support and strengthen your primary lifts. Think of your main lifts (squat, bench press, deadlift, snatch, clean & jerk, log press, etc.) as the big rocks in your training program. Accessory work is the gravel and sand that fills in the gaps, creating a more solid and resilient foundation.

The primary goals of effective accessory work are:

1. Correcting Weaknesses: Targeting specific muscles that are limiting your performance on a main lift.
2. Building Hypertrophy: Increasing muscle size in key areas, which provides a greater capacity for strength.
3. Improving Stability: Strengthening the smaller, stabilizing muscles that are crucial for executing a lift with perfect form.
4. Increasing Work Capacity: Allowing you to get more training volume without overtaxing your nervous system with heavy compound movements.

How to Choose Accessory Work for Your Sport

Choosing the right accessory exercises is an art form, and the best choices are always specific to the demands of your sport and your personal weaknesses. Here’s a simple framework to guide your selection for various strength athletes:

For Powerlifting (Squat, Bench, Deadlift):

Powerlifters focus on absolute strength in three specific movements. Powerlifting accessory work is all about targeting the muscle groups that are weakest on these lifts.

• Weak Squat: Front squats, paused squats, Bulgarian split squats, or good mornings can improve leg drive and core stability.
• Weak Bench Press: Close-grip bench press, dumbbell press, and various rowing exercises can build triceps strength and a stable upper back.
• Weak Deadlift: Romanian deadlifts (RDLs), deficit deadlifts, and back extensions can build a strong posterior chain for better pulling power off the floor and a solid lockout.

For Olympic Weightlifting (Snatch, Clean & Jerk):

Olympic lifters require a unique blend of explosive power, mobility, and stability. Weightlifting accessory exercises are key to improving technique and building strength in specific phases of the lifts.

• Weak Pulls: Snatch grip RDLs, clean pulls, and various rowing exercises help build a powerful and stable pull from the floor.
• Weak Overhead Stability: Paused overhead squats, L-sits, and strict presses can dramatically improve shoulder and core stability for a strong overhead position.
• Weak Catch: Paused squats (front or back) and muscle snatches can build strength in the receiving position of the lifts.

For Strongman (Log Press, Farmers Walk, Yoke, etc.):

Strongman athletes need functional strength in multiple planes of motion. Accessory work focuses on building immense grip strength, core stability, and total body power.

• Weak Pressing: Log press from the floor, incline dumbbell press, and seated military press are great for building overhead pressing power.
• Weak Grip/Carries: Farmers walks with various implements, plate pinches, and heavy RDLs will build a grip of steel and a powerful posterior chain.
• Weak Core/Movement: Sandbag carries, zercher squats, and heavy sled drags are perfect for building the core and trunk stability needed for awkward implements.

For CrossFit (High-rep movements, gymnastics, varied lifts):

CrossFit athletes need a high level of work capacity and general physical preparedness. Accessory work for them is often focused on building muscle endurance, improving gymnastics skills, and shoring up weaknesses to prevent injury during high-volume training.

• Weak Gymnastics: Strict pull-ups, strict handstand push-ups, and ring dips can build the foundational strength needed for kipping movements.
• Weak Lifts: Paused squats, dumbbell variations of the Olympic lifts, and heavy carries help build specific strength without overtaxing the body with high-volume barbell work.
• Weak Core: GHD sit-ups, planks, and leg raises will help with midline stability in all movements, from overhead squats to kipping toes-to-bar.

Strategic Programming: Integrating Accessory Work

Regardless of your sport, your compound lift assistance should be programmed thoughtfully. A common approach is to perform them after your main compound lift for the day. This ensures your prime energy is dedicated to the main lift while still allowing you to get valuable volume and target weaknesses.

• Example Training Day (Powerlifter):
• Main Lift: Barbell Squat (3-5 sets of 3-5 reps)
• Accessory 1: Bulgarian Split Squats (3 sets of 8-12 reps per leg)
• Accessory 2: Romanian Deadlifts (3 sets of 8-10 reps)
• Accessory 3: Weighted Planks (3 sets to failure)

This approach ensures you can accumulate volume without overtaxing your nervous system on heavy lifts.

Unlock Your Potential with The Strength Agenda

Understanding the art of accessory work is what separates a good athlete from a great one. While many programs focus only on the big lifts, The Strength Agenda builds comprehensive, periodized programs that strategically integrate powerlifting accessory work and other assistance movements to ensure continuous progress and a well-balanced, resilient physique.

Our expert-designed programs take the guesswork out of choosing the right accessory exercises for your goals. We provide a clear roadmap for compound lift assistance, ensuring every movement in your workout has a purpose.

Ready to stop guessing and start growing? We’re launching a brand new app designed to deliver our cutting-edge, periodized training directly to your fingertips. This app will make it easier than ever to access our full programs, track your progress, and get the guidance you need to master not just your main lifts, but your accessory work too.

Join our Founding Member list today for early access and exclusive benefits! Be among the first to experience the future of intelligent strength training and unlock your true potential.

CLICK HERE to join the Founding Member list for The Strength Agenda App!

Stop plateauing and start progressing!