Secondary Lifts: Definition, Purpose, Benefits, and Program Integration

What is a Secondary Lift?

A secondary lift, also commonly referred to as an accessory or assistance lift, is an exercise performed in a strength training program to complement and support the primary, heavier compound lifts. These lifts target specific muscle groups, improve weaknesses, enhance movement patterns, and contribute to overall strength and hypertrophy, ultimately aiding in the progression of main lifts.

Defining the Primary vs. Secondary Lift

To understand a secondary lift, it's crucial to first differentiate it from a primary lift within the context of a structured strength training program.

• Primary Lifts (Main Lifts/Compound Lifts): These are the cornerstone exercises of a strength program, typically involving multiple joints and large muscle groups, allowing for the heaviest loads. They are generally performed early in a workout when energy levels are highest. Examples include the barbell back squat, deadlift, bench press, and overhead press. Their primary purpose is to build foundational strength, power, and muscle mass.

• Secondary Lifts (Accessory/Assistance Lifts): These exercises are performed after the primary lifts. While they can still be compound movements, they often involve less weight, fewer joints, or more isolated muscle groups than primary lifts. Their role is not to be the main strength builder but to support the main lifts by addressing specific weaknesses, increasing training volume, and promoting muscle hypertrophy in supporting muscles.

The Purpose and Benefits of Secondary Lifts

Secondary lifts are not merely "fillers" but are strategically chosen to provide a multitude of benefits that enhance overall performance and reduce injury risk.

• Targeted Muscle Development: Secondary lifts allow for focused work on specific muscle groups that may be lagging or are critical stabilizers for primary lifts. For example, triceps extensions can specifically target the triceps, which are crucial for the lockout phase of a bench press. This targeted work can address muscular imbalances and promote hypertrophy.

• Strength Enhancement: By strengthening individual muscles or smaller muscle groups involved in a primary movement, secondary lifts directly contribute to improved performance on those main lifts. A stronger lower back, for instance, through exercises like good mornings, can significantly enhance deadlift capacity.

• Injury Prevention: Addressing muscular imbalances and strengthening supporting and stabilizing muscles through secondary lifts can significantly reduce the risk of injury. For example, strengthening the rotator cuff muscles with external rotations can protect the shoulder joint during heavy pressing movements.

• Movement Pattern Reinforcement: Some secondary lifts mimic portions of primary movements or emphasize specific joint actions, helping to reinforce proper motor patterns and technique. For example, pause squats can improve bottom-end strength and control in the primary squat.

• Increased Training Volume: Secondary lifts allow for additional training volume without overstressing the central nervous system with maximal loads. This increased volume is critical for muscle growth (hypertrophy) and can contribute to greater work capacity.

• Variety and Adaptation: Incorporating different secondary lifts introduces variety into a program, which can help prevent plateaus by challenging the body in new ways and promoting continued adaptation.

Characteristics of Effective Secondary Lifts

Effective secondary lifts are chosen with intent and integrate seamlessly into a well-designed training program.

• Specificity: The most effective secondary lifts have a direct or indirect relationship to the primary lifts or the athlete's overall goals. They should either strengthen a weak link in a primary movement, build supporting musculature, or improve a specific aspect of physical performance.

• Exercise Selection: Secondary lifts can range from compound movements (e.g., lunges, pull-ups) to more isolated exercises (e.g., bicep curls, leg extensions). The choice depends on the specific weakness or muscle group being targeted. They might use barbells, dumbbells, kettlebells, resistance bands, or bodyweight.

• Rep/Set Schemes: Unlike primary lifts where intensity is often prioritized (lower reps, higher weight), secondary lifts typically involve higher rep ranges (e.g., 8-15+ reps) and moderate loads. This allows for greater metabolic stress and time under tension, which are potent stimuli for hypertrophy, without excessive central nervous system fatigue.

• Placement in Program: Secondary lifts are almost always performed after the primary lifts in a workout. This ensures that the athlete is fresh and maximally capable for the most demanding exercises, and then uses secondary lifts to accumulate volume and target specific areas.

Examples of Secondary Lifts by Goal/Primary Lift

Here are common examples of secondary lifts often paired with their respective primary movements:

• For Squat Improvement:

  • Good Mornings: Strengthens hamstrings, glutes, and lower back, crucial for maintaining an upright torso.
  • Lunges (various forms): Improves unilateral leg strength, balance, and stability.
  • Leg Press: Builds quadriceps and glute strength with less spinal loading.
  • Leg Extensions/Leg Curls: Isolates quadriceps and hamstrings, respectively, for hypertrophy and strength.

• For Deadlift Improvement:

  • Romanian Deadlifts (RDLs): Enhances hamstring and glute strength, improves hip hinge mechanics.
  • Glute-Ham Raises (GHRs): Powerful for hamstring and glute development, strengthens posterior chain.
  • Back Extensions/Reverse Hyperextensions: Targets the erector spinae and glutes, crucial for spinal stability.
  • Pull-Throughs: Develops glute and hamstring power with a hip hinge pattern.

• For Bench Press Improvement:

  • Dumbbell Presses (various angles): Works stabilizing muscles, addresses imbalances, and allows for greater range of motion.
  • Triceps Extensions (skullcrushers, overhead): Directly strengthens the triceps, vital for lockout strength.
  • Close-Grip Bench Press: Emphasizes triceps and inner chest, mimicking the lockout.
  • Push-ups (weighted or elevated): Builds pressing endurance and strengthens the chest, shoulders, and triceps.

• For Overhead Press Improvement:

  • Dumbbell Shoulder Press: Improves unilateral shoulder strength and stability.
  • Lateral Raises/Front Raises: Isolates the medial and anterior deltoids, contributing to overall shoulder development.
  • Face Pulls: Strengthens the rear deltoids and upper back, improving shoulder health and posture.
  • Triceps Pushdowns: Reinforces triceps strength for the lockout.

Integrating Secondary Lifts into Your Program

Effectively integrating secondary lifts requires thoughtful planning and self-assessment.

• Identify Weaknesses: Pay attention to sticking points in your primary lifts. For example, if you struggle at the bottom of a squat, you might need stronger quads or better hip mobility. If you miss a bench press at lockout, your triceps are likely a weak link.
• Strategic Selection: Choose secondary exercises that directly address these identified weaknesses. Avoid randomly adding exercises; each should have a specific purpose.
• Progressive Overload: Just like primary lifts, secondary lifts should also be progressively overloaded over time. This could mean increasing weight, reps, sets, or decreasing rest times.
• Listen to Your Body: While secondary lifts add volume, ensure you're not overtraining. Monitor recovery and adjust volume or intensity as needed to avoid excessive fatigue or injury.

Conclusion

Secondary lifts are an indispensable component of a well-rounded strength training program. Far from being auxiliary, they play a critical role in enhancing primary lift performance, building comprehensive muscularity, preventing injuries, and ensuring long-term progress. By strategically selecting and implementing these exercises, athletes and fitness enthusiasts can meticulously refine their physique and strength, transforming their training from good to truly exceptional.