Build Real Strength: Accessory Lifts and Workouts
Your squat, bench, and deadlift numbers hit a wall because of weak support muscles. Adding accessory movements like RDLs, hip thrusts, and rows is how you break those plateaus. Let’s make your foundation unbreakable.
To get a stronger deadlift, you need to do more than just deadlift. I explain how accessory exercises like Romanian Deadlifts (RDLs), hip thrusts, and hyperextensions strengthen the muscles involved in the lift.
Want to grow your glutes? My three favorite exercises are Romanian Deadlifts, hip thrusts, and cable kickbacks. These are game-changers for building a strong posterior chain.
This superset of cable pull-throughs and RDLs is a powerful combination for targeting your glutes and hamstrings. I recommend 3 to 4 sets of 8 to 10 reps for building serious lower body strength.
If you are scared of conventional deadlifts, the Romanian Deadlift (RDL) is a fantastic and safe alternative. It is highly effective for building your glutes and hamstrings without the same level of technical demand.
The I-Y-T raise is an excellent exercise for building shoulder stability and strength. I demonstrate how to perform it to target your entire trapezius and deltoid complex for healthier, stronger shoulders.
Face pulls are one of the best exercises for shoulder health. I explain how they primarily target the rear deltoids and engage the upper traps, making them essential for balancing out all the pressing movements.
To improve your main lifts, you must focus on accessories. This is a look at one of my upper body workouts, including lateral raises, face pulls, shrugs, and Spoto press.
A clip of me performing neutral grip pulldowns. This is a great accessory exercise for building back width and strength, which carries over to a stronger deadlift and bench press.
Here I am doing a narrow grip bench press with my coach spotting. This variation is excellent for building triceps strength, which is crucial for a powerful bench press lockout.
Performing barbell rows, another key accessory for a strong back. A strong back provides the foundation for all heavy lifting.
About Build Real Strength: Accessory Lifts & Workouts
You cannot just keep chasing personal records on your main lifts. If your bench press is stalling, it is usually because your triceps or rear delts are not strong enough to handle the lockout. I program accessory work—like Spoto press or face pulls—not to fill time, but to fix those specific mechanical weak points so your total goes up.
Many lifters make the mistake of only training their main competition lifts. If you only practice the squat, bench, and deadlift, you miss out on the muscle-building potential that comes from specific accessory training. In my coaching, accessories are not an afterthought; they are the gears that make the machine work.
Why Accessory Work Matters
Think of accessory lifts as the structural maintenance for your body. When I coach women for powerlifting, we use accessories for two specific reasons:
- Hypertrophy: Building the muscle mass required to move heavy loads.
- Weak Point Correction: Targeting the exact part of the lift where you struggle.
The 'Seedhi Baat' Approach to Accessories
My programming is specific to your needs. If you are struggling with your deadlift lockout, we don't just add more deadlifts. We add Romanian Deadlifts (RDLs) and hip thrusts to fire up your glutes and hamstrings. If your bench press is soft at the top, we introduce Spoto press and narrow grip work to overload your triceps.
Common Mistakes to Avoid
Stop wasting energy on 'cardio-style' resistance training that doesn't build force. You don't need jumping or endless reps of light weights. You need controlled, compound movements performed with perfect technique. Whether it is I-Y-T raises for shoulder stability or barbell rows for back width, every exercise I prescribe has a purpose: to make you stronger on the platform.
Consistency in these movements is what separates a recreational lifter from a competitive athlete. We track your progress, manage your fatigue, and ensure every rep counts.
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