Introduction: Strength Beyond the Core Lifts
While the core lifts (squat, deadlift, bench press, and overhead press) form the foundation of any strength program, accessory exercises and mobility work are equally important for fixing weak points and preventing injury. This post will explore the best accessory movements for improving the big four and how mobility can boost your performance.
1. Identifying Weak Points in the Core Lifts
Weak points in your lifts are the areas where you struggle the most. These sticking points can limit your progress and increase your risk of injury if not addressed.
Science Says:
A study in The Journal of Sports Medicine and Physical Fitness (2021) showed that targeted accessory exercises improved strength in athletes by addressing weak points and imbalances. Accessory work not only complements the core lifts but also helps correct muscle imbalances that the big lifts might not fully address.
Common Weak Points and Accessory Fixes:
- Squat Weak Point: Quads
Accessory Movement: Bulgarian split squats, front squats. - Deadlift Weak Point: Lockout
Accessory Movement: Rack pulls, hip thrusts, Romanian deadlifts. - Bench Press Weak Point: Mid-range sticking point
Accessory Movement: Close-grip bench press, triceps dips, board presses. - Overhead Press Weak Point: Shoulder stability
Accessory Movement: Arnold press, lateral raises, face pulls.
2. Mobility: The Key to Unlocking Strength
Mobility work ensures your joints move through their full range of motion, reducing your risk of injury and helping you lift more efficiently.
Science Says:
A 2020 study in The Journal of Sports Rehabilitation found that athletes with better mobility had fewer injuries and performed better in their strength training. Mobility isn’t just about stretching—it’s about maintaining healthy, functional movement patterns that allow you to lift more effectively.
Key Mobility Drills:
- Squat Mobility: Hip flexor stretches, ankle dorsiflexion drills, deep squat holds.
- Deadlift Mobility: Hamstring stretches, hip hinge drills, thoracic spine mobility exercises.
- Bench Press Mobility: Pec stretches, thoracic spine extensions, shoulder external rotation drills.
- Overhead Press Mobility: Lat stretches, shoulder dislocates, scapular mobility drills.
3. Incorporating Accessory and Mobility Work into Your Routine
When designing your program, it’s essential to include both accessory and mobility exercises. The right balance can improve your lifts while keeping your joints and muscles healthy.
Practical Example:
A sample weekly structure might look like this:
- Squat Day: After your core lifts, perform Bulgarian split squats and hamstring curls. Follow up with hip flexor stretches and ankle mobility drills.
- Deadlift Day: After deadlifts, do Romanian deadlifts and back extensions. Focus on hamstring stretches and thoracic mobility.
- Bench Press Day: After benching, add close-grip bench presses and triceps dips. Include shoulder stretches and pec mobility work.
Conclusion: Elevate Your Training
Accessory exercises and mobility work are essential components of a well-rounded strength program. By addressing weak points and improving mobility, you’ll build strength more effectively while reducing your risk of injury. Prioritize these elements in your training to see long-term improvements in the big lifts.
Stay tuned for our next blog post, where we’ll explore the science of recovery, rest days, and how to optimize recovery to fuel your strength gains!
