Supplementary and Assistance Exercises

Over at Elite FTS Chad Wesley shares his favorite supplementary and assistance exercises for the big lifts.

Supplementary Exercises

Squat
Speed Squats
Dead Squats
Safety Bar Squats

Bench
Speed Bench
Paused Widegrip Bench
Dead Bench
Closegrip Board Presses
Seated Military Press to the Top of the Head

Deadlift
Speed Pulls
Deficit Pulls
Pulls against Bands
Isometrics

Assistance Exercises – 1-5 sets of 8-20 reps

Squat
Single Leg Squats
GHRs
Single Leg RDLs
Walking Lunges
Barbell/Dumbbell Step Ups

Bench
Dips (I go heavy here and below eight reps)
Front Raises
Lateral Raises
Flies
Curls (Yes, these matter. Look at the training and guns of any old-time powerlifting stud).

Deadlift
Bentover Rows (I go heavy here and below 8 reps)
Pullups/Chinups
GHRs
Shrugs
Back Extensions
Glute Bridges
Band X Walks
Obviously ab strength plays a huge role in excelling in powerlifting.

Ab exercises
Ab Wheel
Hanging Leg Raises
Side Bends
Decline Situps
Situps on GHR
Spread Eagle Situps