Top 10 Supplemental Exercises to Skyrocket Your Powerlifting Performance

Are you relying solely on the big three lifts – squat, bench press, and deadlift – to build your strength? While these cornerstone movements are essential, particularly for powerlifters, they’re not enough on their own to maximize your strength potential. Today, we’re diving deep into the top 10 supplemental exercises that will not only enhance your overall strength but push your powerlifting numbers to new heights.

If you’d like to see how these exercises are used within your training, watch the video below.

Why Supplemental Exercises Matter

The squat, bench press, and deadlift are undoubtedly fantastic exercises and fundamental to powerlifting competition. However, many lifters don’t spend enough time on supplemental movements – the exercises that target weak points, build power, and develop strength in ways that directly transfer to your main lifts. These carefully selected exercises can be the key to breaking through plateaus and achieving new personal records.

Squat-Focused Supplemental Exercises

1. Front Squat

The front squat is a game-changer for developing squat strength, particularly because most people can perform it with better form than a back squat. Here’s why it’s essential:

• Challenges the upper back and core stability
• Promotes a more vertical torso position
• Builds massive quad strength
• Develops positional strength through the trunk and lats
• Great for improving forward-lean issues in your back squat

Programming recommendation: 2-3 sets of 5-10 repetitions, focusing on quality movement and progression.

2. Zercher Squat

This old-school movement might be uncomfortable, but it’s incredibly effective at:

• Building exceptional posterior chain strength
• Developing core stability
• Improving both squat and deadlift performance
• Strengthening the mid and upper back

Programming recommendation: 2-4 sets of 5-8 repetitions, using challenging weights while maintaining proper form.

3. Bulgarian Split Squat

Don’t let its simplicity fool you – the Bulgarian split squat is a powerful tool for building unilateral strength:

• Targets quads, glutes, and hamstrings effectively
• Addresses muscle imbalances
• Improves stability and control
• Can be loaded progressively with various equipment

Programming recommendation: 2-4 sets of 6-12 repetitions per leg, focusing on quality movement patterns.

Bench Press Supplemental Movements

4. Pin Press

The pin press is arguably one of the most underrated exercises for improving bench press strength:

• Eliminates the stretch-shortening cycle
• Targets specific sticking points
• Develops explosive strength from a dead stop
• Improves positional strength and technique

Programming recommendation: 1-3 repetitions for multiple sets, using heavy loads with perfect form.

5. Push Press

While primarily an overhead movement, the push press contributes to overall pressing strength by:

• Building explosive power
• Developing lockout strength
• Improving confidence with heavier loads
• Enhancing shoulder stability and strength

Programming recommendation: 1-5 repetitions for 2-5 sets, focusing on explosive movement and proper technique.

6. Weighted Dips

A fundamental pressing movement that builds tremendous upper body strength:

• Develops chest and triceps power
• Highly scalable for different strength levels
• Improves shoulder stability
• Provides unique pressing angles

Programming recommendation: 2-4 sets of 8-10 repetitions, progressing from bodyweight to weighted variations.

Deadlift Supplemental Exercises

7. Hex Bar Deadlift

The trap bar or hex bar deadlift offers unique advantages:

• Optimizes leverage for greater load capacity
• Reduces stress on the lower back
• Combines squat and deadlift movement patterns
• Perfect for developing explosive power

Programming recommendation: 3-5 repetitions for multiple sets, focusing on power and proper technique.

8. Stiff Leg Deadlift

This challenging variation emphasizes posterior chain development:

• Targets glutes and hamstrings specifically
• Improves back position awareness
• Develops pull strength without leg drive
• Enhances overall deadlift technique

Programming recommendation: 2-3 sets of 6-8 repetitions, maintaining strict form throughout.

9. Romanian Deadlift (RDL)

The RDL is crucial for developing hip hinge patterns and posterior chain strength:

• Emphasizes the eccentric phase of the movement
• Builds glute and hamstring strength
• Improves positional awareness
• Develops better control through the entire range of motion

Programming recommendation: 2-4 sets of 6-10 repetitions, focusing on controlled movement patterns.

10. Bent Over Barbell Row

This compound movement benefits all three powerlifts:

• Strengthens the entire back chain
• Improves upper back stability for squats
• Develops pulling power for deadlifts
• Enhances bench press stability

Programming recommendation: 2-4 sets of 5-10 repetitions, using challenging weights with controlled form.

Implementation Strategy

To incorporate these supplemental exercises effectively:

1. Choose 2-3 supplemental movements that target your specific weaknesses
2. Rotate exercises every 4-6 weeks to prevent adaptation and maintain progress
3. Focus on proper form and progressive overload
4. Monitor recovery and adjust volume as needed
5. Keep detailed records of performance and progress

Conclusion

While the main powerlifting movements are crucial, these supplemental exercises are the secret weapons that can take your strength to the next level. They address weaknesses, build foundational strength, and improve overall performance in ways that the main lifts alone cannot achieve. Remember to implement them strategically, focus on quality movement patterns, and progressively increase the challenge as you get stronger.

By incorporating these proven supplemental exercises into your training program, you’ll develop a more complete strength profile and see improvements in your competition lifts. Don’t overcomplicate their implementation – focus on consistent, quality work with these movements, and watch your numbers climb.

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