Everyone knows your major movements within the gym: things just like the squat, bench press, deadlift, and overhead press. These are the lifts that your program relies around. At the identical time, there’s a complete other level of other exercises, your accessory lifts.
Accessory lifts are designed to support your major lifts but in addition hit the muscle from a special angle or goal a particular issue. In comparison with your major lifts, there are more to pick from. We’ll attempt to show you how to narrow the list down and lay out crucial accessory movements you may add to your program.
Table of Contents
- What Are Accessory Movements?
- The Most Vital Accessory Movements
- Best Accessory Movements To Optimize Training
What Are Accessory Movements?
So, before we speak about what the perfect accessory movements are, we want to define what an adjunct movement is. Your exercises are generally divided into 3 different categories;
- Major Lifts
- Accessory Movements
- Isolation
Each of those lifts has a special role in your program, so understanding them can show you how to understand what makes an adjunct lift a very good one.
Major Movement Patterns
Before we get to the actual lifts, we would like to clarify what we even mean after we say a “major lift” or an “accessory lift.” What’s a major lift even the major lift for?
So, after we undergo the human body and training, we see several major movement patterns. These include;
These 6 movement patterns hit every muscle group within the human body. We could include others, but this list is sufficient when talking about our major movements.
With that in mind, after we say a “major movement,” we mean your primary exercise used to coach each movement pattern. The accessory movement would then be a smaller exercise used to support your major lift.
Your Major Lifts
Understand that there isn’t any agreed-upon list on the major lifts. For some people, it could just be 3, 4, or 5 exercises, including the;
- Squat
- Deadlift
- Bench Press
- Overhead Press (Not everyone considers this a major lift)
- Bent Over Row (Not everyone considers this a major lift)
At the identical time, some people’s major lift could also be dictated by their sport. On this context, their most vital exercise could be the major lift. For instance, perhaps a squat jump for a basketball player attempting to increase your vertical jump.
That said, for the context of this text, we’re going to think about your major lifts as your foundational lifts. We consider these lifts must be in everybody’s training program and play an intricate role of their progress.
We’re using this definition to provide attention to other exercises you could not consider.
For instance, everyone knows chin-ups and knows they must be done. While many may seek advice from chin-ups as accessory movements, we consider they’re foundational and must be checked out as a primary exercise for the overall population.
We are able to then spend time stating other very essential exercises that you must rotate through your routine.
With that in mind, your major lifts are generally;
- Big, compound exercises
- Trained with the best intensity (highest %1RM)
- Programmed as the primary exercise of the day
- Your focus is on improving their numbers (i.e., increase your bench press or variety of chin-ups)
Accessory Movements
Your accessory movements are generally compound movements like your major movements. Nonetheless, they’re “smaller.” By “smaller,” we’re referring to one among a number of scenarios (or each!);
- Absolutely the load is lower than its primary movement. This does not just mean that you just use lighter weight; it means that you just cannot use as heavy.
- They do not work as well with heavy loads.
With that in mind, their primary purpose is one among three;
- Goal a weak spot
- Goal a muscle not hit with the first lift (i.e., Perform front squats to focus on the quads)
- Train an analogous movement to the first lift with barely different biomechanics (Romanian Deadlift vs. Deadlift)
For instance, the close grip bench press is a very good accessory movement to enhance pushing strength by targeting your triceps. Nonetheless, you are not capable of press as much weight.
Your accessory movements aren’t isolation exercises, but they often have a more targeted purpose than your major lifts.
Isolation
Isolation exercises are exercises that occur at only one joint, resembling the bicep curl. They primarily isolate a muscle to optimize growth.
Nonetheless, they play several other roles as well;
- Rehab
- Increase the strength of joints
- Goal muscle imbalances
- Goal a weak muscle
While isolation exercises are their very own subgroup of exercises, some could be an adjunct movement as well.
How To Use Accessory Movements In Your Program?
We wish to quickly review how you would possibly use these accessory movements in your training plan alongside some isolations. To do that, we’ll lay out a basic template.
Workout Session
- Primary Exercise
- 2-4 Accessory Movements
- 1-2 Isolations
This shouldn’t be written in stone, and there are occasions when you could do roughly. Nonetheless, it should provide you with a very good idea of how your accessory movements will line up in your program.
The Most Vital Accessory Movements
We’re now going to review what we consider to be crucial accessory movements based on their movement patterns.
Under each accessory movement, we’ll list the first functions or reasons you could wish to select it. This could show you how to resolve which of them to incorporate in your training.
Most Vital Accessory Movements For Your Squat
These next accessory exercises will complement your back squat and goal your knee extensors and the quadriceps.
Hack Squat (Machine)
The Hack squat is one among the more humbling exercises and is significantly harder than you’d expect, at the very least once you first start. The unique hack squat was a free-weight exercise, but it could actually be a bit awkward, especially for newer lifters. Due to this fact, we prefer the machine version when speaking of general recommendations.
The exercise consists of a sled that runs on a track and a stationary platform, just like the leg press. Nonetheless, there’s a significant difference; your body goes on the sled while your feet are placed on the platform. This implies your body moves up and down with the sled while your feet press on the platform.
Your body lies face up on the sled, meaning your torso is lying on the sled. In consequence, your hips cannot move, meaning knee extension and flexion are the first movement patterns involved. This implies your quadriceps are the first movers of the exercise.
Front Squat
In comparison to the back squat, it can promote a rather more upright torso with minimal hip flexion and maximum knee flexion. This takes the stress off the posterior muscles and targets the quads.
The front squat may be very just like the hack squat except it is a free weight exercise. It uses a really similar movement pattern but bracing the core is a greater challenge. Due to this fact, the front squat is an ideal quad movement however it’s also going to be extra demanding in your core.
At the identical time, the front squat is a must for improving mobility in mainly your entire joints, especially your shoulders and hips.
With that in mind, you mustn’t program the front squat on the identical day because the hack squat. Alternatively, a standard practice is to program the front squat after the deadlift.
Bulgarian Split Squat
The Bulgarian split squat is usually a brutal accessory exercise, however it definitely serves its purpose: strengthening the quadriceps and increasing muscle mass.
It is vital to appreciate that the Bulgarian split squat goes to coach more muscles than simply your quadriceps. On account of the deep stretch in your posterior muscles through the split squat, the Bulgarian split squat could also act as an adjunct movement to your glutes!
It’s performed by supporting your rear foot during a split squat. This essentially places your entire body weight on one leg. At the identical time, it’s essential to balance all the pieces on one foot as well! To bring up the intensity just a little bit more, assuming your rear foot is elevated enough, the Bulgarian split squat provides a deep stretch.
As such, that is an awesome accessory movement to;
- Increase stability
- Increase the strength and size of your quadriceps
- Improve hip mobility
- Increase unilateral strength
If you ought to increase the scale and performance of your quads, you must definitely include the Bulgarian split squat in your rotation.
Most Vital Accessory Movements For A Hip-Hinge Movement
The following set of accessory movements will complement the deadlift or your primary hip hinge. As such, these will goal the;
Romanian Deadlift
The Romanian deadlift is some of the famous accessory exercises and probably the most prevalent in training programs. We will not inform you why it’s called the Romanian deadlift, but we are able to inform you it’s an ideal exercise to focus on your posterior chain and improve your hip extension.
Technically, it is not a real deadlift as you start the movement with the load off the bottom. This implies it begins with the eccentric portion of the exercise when the muscle lengthens. It just so happens that the standard deadlift normally lacks the eccentric portion on account of the burden used and the character of the deadlift.
Either way, including the eccentric portion of a movement is crucial, because it causes probably the most stress on the muscle. Quite a few studies have shown that the eccentric portion is most accountable for muscle growth.
Barbell Hip Thrust
The final word accessory to grow your glutes is the barbell hip thrust.
Barbell hip thrusts are unique in that it is the only exercise through which the load is placed right on the joint; on this case, it is the hips. Due to this fact, although it’s technically a single-joint exercise, you may move loads of weight.
Because it’s placed right on the hips, it naturally involves hip flexion and hip extension. This makes the glutes the first driver while the hamstrings assist. With that in mind, this offers it a set of variables;
- Placed right on the hips
- Allows heavy loads
- A single-joint exercise with the hip extension being the first movement.
These qualities have caused many to assert the hip thrust as the perfect glute exercise.
All that to say, its effectiveness at constructing the glutes has made it a very fashionable exercise for a wide range of people, including;
- Women who wish to construct their glutes
- Powerlifters or strength athletes who wish to increase the strength of their hip extension
- Athletes who need to enhance their performance
- Anyone!
Most Vital Accessory Movements For Upper Body Pulling (Back)
Now, onto your back! Your upper body pulling movements essentially means your back. Nonetheless, your “back” comprises a ton of muscles along with your major ones including;
Take note that we cannot list;
- Bent Over Row
- Dumbbell Rows
- Chin-Up or Pull-Up
These three exercises may very well be considered accessory movements but we expect they’re foundational to everyone’s training. Due to this fact, you ought to be doing them as well.
Rack Pulls (Knee Level/Barely Above)
Rack pulls could also be a little bit of a “controversy,” as many individuals don’t understand it. It’s often regarded as a “cheat” deadlift. While it’s an analogous movement pattern, it’s higher to think about it a separate movement. This is particularly true when performed on the knees or barely above.
When performed at this height, the force is transferred to the hips and upper back. Since the bar is higher, people can pull significantly more weight.
In consequence, it puts an enormous demand in your back muscles to keep up form. This includes;
- Traps
- Lats
- Erector Spinae
Many individuals, us included, feel these have played an intricate role in constructing mass and strength within the upper back. In actual fact, Frank Zane famously preached this practice.
Further, because you may load the back, it could actually help construct a bulletproof core.
Take note that we’d put this in either our;
- Upper body day
- Pulling day
- Back day
Also, be mindful you wouldn’t train this on the identical day as your deadlift.
T-Bar Row
We love the bent-over row and consider it must be a foundational exercise in anyone’s program.
Nonetheless, we expect the T-Bar row needs more attention. Now, it is not necessarily an adjunct to your bent-over row, nor do you employ less weight. On this context, it doesn’t fit our definition of an adjunct movement.
But we adore it that much!
It is a cross between a machine and a free weight. Because it’s fixed on a pivot, it really works on a semi-fixed path yet still requires stabilization. This implies you may lift a heavy load while getting many advantages of a free weight.
Lat Pulldown
The lat pulldown is a vital accessory movement simply on account of an absence of vertical pulling movements.
The first movements are either the chin-up or pull-up. Nonetheless, these require you to lift the entire body and require high levels of core stabilization. Now, that is awesome in its own right, but it could actually be difficult for newer lifters. As well as, it’s harder to isolate the lats,
Due to this fact, the lat pulldown is your only alternative for vertical pulling. In fact, there are some variations, however the lat pulldown is the perfect accessory exercise for hitting your lats.
Most Vital Accessory Movements For Upper Body Pushing
These accessory exercises are going for use to enhance the performance of your bench press. This implies they’ll goal your pushing muscles, including;
- Chest
- Shoulders
- Triceps
Concerning your upper body pushing, be mindful that along with the bench press, we cannot be listing;
- Dumbbell Presses
- Dips
- Incline Press
Close Grip Bench Press
We mentioned this above, so you most likely had a very good idea it will be listed!
We love the close-grip bench press, and it’s our favourite variation. Regarding the overall setup, it’s performed in the identical manner because the bench press. The first difference is that you’ll use a detailed grip about shoulder width apart.
You will need to keep your elbows closer to your torso once you come down. This significantly increases elbow flexion while also mitigating chest activation. Together, these variables make the close-grip bench press an awesome exercise for increasing the strength of your triceps.
Not only will these increase the scale and strength of your triceps, but they’ll drastically improve your lockout strength.
Landmine Press
The landmine press is an awesome pushing exercise that may not used enough. Its unique movement pattern sets it other than every other movement. On this movement, a lifter pushes a load out in front of the body at an angle.
It’s type of just like the T-bar row for pushing muscles in that it really works on a pivot. This offers it the very same advantages, including;
- Move massive weight
- Minimal stabilization to help with the movement
- Move weight safer on account of the load moving on a semi-fixed path.
The movement pattern somewhat mimics an incline bench press, so it targets your upper pecs and shoulders. This makes it the proper accessory to the bench press.
At the identical time, the load is out in front. This movement pattern tends to be significantly less stressful on the shoulders, making it an ideal alternative for anyone with shoulder issues.
Most Vital Movements For The Shoulders & Upper Back
The third group of upper body movements targets your shoulders and upper back as a complete. Your shoulders have an intricate relationship along with your upper back, because the rear deltoid is, the truth is, in your back!
More importantly, the shoulder complex is extremely complex; these muscles all work together to make sure a healthy shoulder complex.
Face Pull
The face pull is a smaller exercise, but you would be mistaken if you happen to think this reflects its advantages. It’s one among the one exercises that is sort of all the time in our exercise rotation.
Even after we’re not using it in our major workout, we’ll at the very least use it in our warm-up or as a burnout set at the top of our session.
Cable Lateral Raise
The cable lateral raise is some of the essential isolation exercises you must have in your program. Here’s why.
The shoulder muscles, or deltoids, contain three different muscles and heads;
- Anterior (Front)
- Lateral (Middle)
- Posterior (Rear)
Now, all the shoulder heads get trained with overhead movements. As well as, your anterior deltoids get hit during every pressing movement, while the anterior deltoids get hit with every pulling movement.
Nonetheless, the lateral deltoids don’t really get significant activation aside from with overhead pressing. Which means they often get the least amount of targeted training.
Due to this fact, the lateral raise is the perfect method to equalize training volume.
Most Vital Accessory Movements For Total Body Conditioning
Not all accessory movements involve the barbell! The following accessory movements are non-traditional exercises that supply unique advantages not seen along with your primary movements.
Farmer Carries
If you happen to’re a reader of SFS, you have almost actually heard us speak about farmer carries (sometimes called farmer’s walk).
Farmer carries are traditionally a Strongman movement but have change into increasingly popular outside the game. That is an awesome exercise, and it can literally profit everybody because it offers quite a few unique advantages;
- It’s performed with a straightforward technique
- Low risk of injury
- Improve grip strength
- Improve full-body conditioning
- Increase leg strength and propulsion
- Awesome core exercise
You perform the farmer carry by simply picking up two objects in each hand. Keeping your torso erect, you’ll then simply walk. Pretty easy!
Sled Work
One other movement derived from Strongman is the sled. There are multiple ways to make use of the sled, and so they all work. Some exercises include;
- Sled Push: The sled push consists of standing behind the sled while facing it. You then simply push the sled.
- Sled Pull: The sled pull consists of standing in front of the sled while facing it. You then attach a harness or waist belt and pull backward. It is a killer for the quads!
- Sled Drag: The sled drag consists of you standing in front of the sled while facing away with a waist belt or harness. You then run while pulling the sled, ultimately making this resisted walking or sprints.
Most Vital Accessory Movements For Your Core
Just about any core movement could be described as an adjunct movement. Nonetheless, some core movements are higher than others.
Due to this fact, we’ll list a number of of the perfect core exercises you may do. Keep in mind that these are picked through the perspective of improving your other lifts and hitting weak spots.
Back Extensions
Back extensions are a must for anyone who wants a solid core. And yes, we mean the lower back, because it plays an intricate part in protecting your spine!
We prefer to throw these at the top of a session, normally performed with high reps (15+). Nonetheless, we’ll also use an external load to perform weight-back extensions.
Barbell Rollout
If you happen to can only do one core exercise, it have to be the barbell rollout. It’s mainly a plank on steroids, because it requires the core to stabilize the body because it’s completely stretched out!
Multiple studies have shown that when comparing quite a few core exercises, the rollout is the most effective, if not the perfect, for all core muscles.¹
It is a tough exercise, so if crucial, you may start in your knees as you construct strength.
The Best Accessory Movements To Optimize Your Training
We laid out probably the most effective accessory movements for the various movement patterns and lifts. Keep in mind that we focused on lifts that are not what we consider to be foundational movements, which we listed as well.
Which means if you happen to rotate the accessory movements in this text with the foundational movements, anyone can construct an awesome program to construct strength and mass. So to sum up:
- Squat
- Hack Squat
- Front Squat
- Bulgarian Split Squat
- Hip Hinge
- Romanian Deadlift
- Barbell Hip Thrust
- Upper Body Pulling
- Rack Pulls
- T-Bar Row
- Lat Pulldown
- Upper Body Pushing
- Close Grip Bench
- Landmine Press
- Shoulders & Upper Back
- Face Pulls
- Cable Lateral Raise
- Total Body Conditioning
- Core
- Back Extensions
- Barbell Rollout
References
