Powerlifting: Beyond the Bench, Squat, and Deadlift

Do Powerlifters Only Do Bench Squat and Deadlift?

No, powerlifters do not exclusively perform only the bench press, squat, and deadlift. While these "Big Three" lifts are the cornerstone of the sport and competition, a comprehensive powerlifting program incorporates a wide array of accessory and auxiliary exercises crucial for maximizing strength, addressing weaknesses, and preventing injury.

The "Big Three": Foundations of Powerlifting

Powerlifting is a strength sport defined by the maximum weight lifted in three specific disciplines: the back squat, bench press, and deadlift. These multi-joint, compound movements engage a vast amount of muscle mass and are unparalleled in their ability to develop systemic strength.

• Squat: Primarily targets the quadriceps, glutes, adductors, and erector spinae.
• Bench Press: Primarily targets the pectoralis major, anterior deltoids, and triceps brachii.
• Deadlift: Primarily targets the glutes, hamstrings, erector spinae, lats, and trapezius.

The goal in powerlifting is to lift the heaviest possible single repetition (1-rep max) in each of these lifts. However, simply performing these three lifts repeatedly is often insufficient for long-term progress and overall athletic development.

Why Auxiliary and Accessory Lifts Are Crucial

To excel in the Big Three, powerlifters strategically integrate a variety of other exercises into their training. These are typically categorized as:

• Auxiliary Lifts: Variations of the main lifts (e.g., front squats, close-grip bench press, deficit deadlifts) that modify the biomechanics or range of motion to target specific weaknesses or improve technique.
• Accessory Lifts: Exercises that target individual muscle groups, build overall muscle mass (hypertrophy), improve stability, or enhance work capacity.

The scientific rationale behind their inclusion is multi-faceted:

• Strength Development and Hypertrophy: While the Big Three build strength, accessory movements contribute to overall muscle mass (hypertrophy). More muscle mass generally translates to greater strength potential. Targeting specific muscle groups involved in the main lifts with isolation or less demanding compound movements allows for greater volume and muscular development without over-taxing the central nervous system.
• Addressing Weaknesses: Every lifter has specific "sticking points" or muscle groups that limit their performance in the main lifts. For example, weak triceps might hinder bench press lockout, or a weak upper back might compromise deadlift posture. Accessory work allows for targeted strengthening of these weak links.
• Injury Prevention: A balanced strength program is vital for joint health and injury prevention. Focusing solely on the Big Three can lead to muscular imbalances. Accessory exercises help strengthen supporting musculature, improve joint stability, and promote balanced development across antagonist muscle groups. For instance, extensive pressing requires adequate pulling movements to maintain shoulder health.
• Improved Technique and Movement Patterns: Some auxiliary lifts can help engrain better movement patterns or reinforce specific positions required in the competition lifts. Paused squats, for example, can improve control and strength out of the bottom position.
• Enhanced Work Capacity: Incorporating a wider range of exercises allows for greater training volume and builds a broader base of strength and endurance, which can indirectly support recovery and performance in the main lifts.

Common Auxiliary and Accessory Exercises

A powerlifter's training program will vary based on individual needs, training phase, and specific weaknesses, but here are common examples:

Squat Accessories

• Front Squats: Emphasize quadriceps and core strength, often improving thoracic spine mobility.
• Pause Squats: Build strength out of the bottom position and improve positional control.
• Pin Squats/Box Squats: Target specific ranges of motion and can help with explosive power.
• Leg Press: Isolates leg drive without the stability demands of a free-weight squat.
• Lunges/Split Squats: Address unilateral leg strength and stability.
• Glute-Ham Raises (GHR): Develops hamstring and glute strength, crucial for squat depth and power.
• Romanian Deadlifts (RDLs): Strengthens hamstrings and glutes in a hip-hinge pattern.

Bench Press Accessories

• Close-Grip Bench Press: Emphasizes triceps development, critical for lockout strength.
• Incline/Decline Bench Press: Targets different regions of the pectoralis muscles.
• Dumbbell Press (Flat, Incline, Decline): Increases stabilization demands and allows for greater range of motion.
• Overhead Press (OHP): Strengthens shoulders and triceps, contributing to overall pressing power.
• Triceps Extensions (Skullcrushers, Overhead Extensions): Directly targets triceps hypertrophy.
• Rows (Barbell, Dumbbell, Cable): Essential for balancing pressing movements, strengthening the upper back, and promoting shoulder health.
• Face Pulls: Improves rear deltoid and upper back strength, critical for shoulder stability and posture.

Deadlift Accessories

• Romanian Deadlifts (RDLs): Excellent for hamstring and glute development, reinforcing the hip hinge.
• Good Mornings: Strengthens the posterior chain (hamstrings, glutes, lower back) with a focus on spinal erectors.
• Deficit Deadlifts: Increases the range of motion, challenging strength off the floor.
• Block Pulls/Rack Pulls: Reduces the range of motion, targeting lockout strength.
• Pull-Ups/Lat Pulldowns: Strengthens the lats and upper back, crucial for maintaining a tight deadlift setup.
• Hyperextensions/Reverse Hyperextensions: Targets the lower back, glutes, and hamstrings, promoting posterior chain strength and recovery.
• Grip Work (Farmer's Carries, Plate Pinches): Directly improves grip strength, often a limiting factor in the deadlift.

General Strength and Stability

• Core Work (Planks, Side Planks, Ab Rollouts): Essential for bracing and spinal stability across all three lifts.
• Rotator Cuff Exercises: Small, targeted exercises to maintain shoulder health and stability.

Periodization and Program Design

The specific inclusion and volume of accessory work will vary depending on the powerlifter's training phase.

• Off-Season/General Preparation Phase: Often features a higher volume and variety of accessory work to build muscle mass, address weaknesses, and improve general physical preparedness.
• Competition Preparation Phase: As competition nears, training becomes more specific. The volume of accessory work may decrease, with a greater emphasis on the Big Three and their direct variations, ensuring peak performance on the competition lifts.

Expert coaches meticulously design programs that strategically integrate these exercises to support the primary goal: increasing the Big Three totals.

The Role of Specificity vs. Variation

The principle of specificity dictates that to get better at an exercise, you must practice that exercise. This is why the Big Three remain central to powerlifting. However, the principle of variation suggests that introducing different exercises can provide novel stimuli for adaptation, prevent plateaus, and reduce the risk of overuse injuries. A well-designed powerlifting program strikes a balance between these two principles, using accessory work to support and enhance performance in the competition lifts without detracting from them.

Conclusion

To consider powerlifters as only performing the bench press, squat, and deadlift is a significant oversimplification. While these three lifts are the sport's core, a sophisticated understanding of exercise science, anatomy, and biomechanics reveals that a comprehensive powerlifting program integrates a diverse range of auxiliary and accessory exercises. These supplementary movements are indispensable for building foundational strength, addressing individual weaknesses, preventing injury, and ultimately, maximizing performance on the platform. A truly strong powerlifter is strong not just in three movements, but across their entire body.