The Powerlifting 3 Assistance Lift Catalog

Discussion in 'Strength & Conditioning Discussion' started by Madmick, Nov 22, 2005.

  1. Madmick

    Madmick Freedom!!! Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,940
    Likes Received:
    48,418
    Location:
    NorCal
    The Exercise Glossary was more of a troubleshooting list. All the searches I tried didn't turn up a thread like this (I thought I remembered Entropy posting about this). So I thought it might be useful- for me, most of all. Please help me by adding exercises I neglect. I'll keep editing the post. I'm most unclear on the bench, so any help from Entropy, Carnal, Urban, Nudge, etc., would be welcome.

    SQUAT
    Main Assistance
    Front Squats
    Olympic Squats
    Wide Stance Squats
    Bottom Assistance
    Low Squats
    Dead Stop Squats
    Pause Squats
    Box Squats
    Lockout Assistance
    Chain/Band Squats*
    Reverse Band Squats*
    Bulgarian Squats
    1/2 & 1/4 Squats
    High Box Squats
    Lunges
    Step-Ups
    Secondary Assistance
    Zercher Squat
    Walkouts
    Rack Lift Ups
    Pistols
    Hack Squats
    GHR's
    Reverse Hyperextensions
    Cable/Band Pull-Throughs
    Leg Presses/Shuttle Presses
    Good Mornings
    Calf Raises
    Abdominal Exercises
    Power
    Jump Squats
    Depth Jumps w/Barbell
    Bounds
    Tuck Jumps


    DEADLIFT
    Main Assistance
    Stiff Leg Deadlifts
    Romanian Deadlifts
    Sumo Deadlifts
    Front Squats
    Hack Squats
    Trap Bar Deadlifts
    GHR's
    Good Mornings
    Hyperextensions
    Cable Pull-Throughs
    Bottom Assistance
    Platform/Block Deadlifts
    Lockout Assistance
    Chain/Band Deadlifts*
    Reverse Band Deadlifts*
    Rack Pulls
    Bent-Over DB/BB/Cable Rows
    DB/BB Shrugs
    Secondary Assistance
    Zercher Deadlifts
    Suitcase Deadlifts
    Upright Rows
    Reverse Hyperextensions
    Leg Curls
    Standing Biceps Curl
    Forearm/Grip Exercises
    Side Bends
    Abdominal Exercises
    Skydivers
    Power
    Snatch
    Clean
    High Pulls
    Dimel Deadlifts
    Bounds


    BENCH
    Main Assistance
    Wide Grip Bench Presses
    Pause Bench Presses
    Cambered Bar Bench Presses
    Lockout/Rack Bench Presses
    Board Bench Presses
    Floor Press
    Chain/Band Bench Presses*
    Reverse Band Bench Presses*
    Secondary Assistance
    Dips
    Incline/Decline Bench Presses
    Dumbbell Bench Presses
    Overhead Barbell/Dumbbell Presses
    Close Grip Bench Presses
    DB/Cable Flyes
    Tate Press
    JM Press
    Skull-Crushers
    Decline French Press
    DB Overhead Extensions
    Upright Rows
    Power
    Speed Benches
    Rack-Speed Benches
    Medicine Ball Tosses
    Plyometric Push-Ups

    *Best for Suited Competitors
     
  2. rEmY

    rEmY Needs to eat more

    Joined:
    Apr 10, 2002
    Messages:
    10,091
    Likes Received:
    6
    Location:
    Tokyo, WI
  3. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,117
    Likes Received:
    2
    Location:
    asia
    I'd add o lifts to the assistancec list of deadlift exercises.
     
  4. Madmick

    Madmick Freedom!!! Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,940
    Likes Received:
    48,418
    Location:
    NorCal
    Okay, added oly lifts to Secondary Deadlift Assistance and Good Mornings to Secondary Squat.

    Nobody has any criticism of the bench?

    Also, if you think I should number the assistance lifts in each category (order them from most to least important), then write down your suggestions. I would be very interested in seeing what we came up with.
     
  5. thecreator

    thecreator Blue Belt

    Joined:
    Oct 11, 2005
    Messages:
    880
    Likes Received:
    18
    For Bench assistance, why not dumbell flys (various angles; incline, flat, decline), cable press, and cable flys also.
     
  6. Madmick

    Madmick Freedom!!! Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,940
    Likes Received:
    48,418
    Location:
    NorCal
    Ha, I originally had those in there, but I took them out because I didn't want to deal with flaming right off the bat.

    Yeah, I'll add them.
     
  7. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    Quick question: Are hack squats done on a machine and different to hack deadlifts which are done with a bb?

    If so would they be an assistance lift for the deadlift or the squat or both?

    What about trap bar lifts? (those hexagonal bar things you stand in the middle of) Because I've heard them sited as assistance for both squat and deadlift.
     
  8. Madmick

    Madmick Freedom!!! Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,940
    Likes Received:
    48,418
    Location:
    NorCal
    Good point, I guess I should take "Hack Squats/Leg Presses" apart. Hack Squat here means the barbell variation, where it is deadlifted from behind, not the shuttle press. I should add that to primary Deadlift Assistance, you're right.

    As for trap bars, I considered them to fall under "Shrugs" as a rubric.
     
  9. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    You consider lifting a trap bar from the floor in a deadlift style move to be a type of shrug?

    Actually that made me realise that you could always stick db squats in there, I have a friend who uses them if his back feel sore and swears by them.
     
  10. Madmick

    Madmick Freedom!!! Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,940
    Likes Received:
    48,418
    Location:
    NorCal
    Yes?

    I didn't realize it was being lifted from the floor (every rep). Usually when I see guys working on that machine they're just working the lockout- the shrug.

    Otherwise, yeah, but what would I call that? I don't even know the proper name for that bar. I guess I'd call them "Trap-Bar Deadlifts?"
     
  11. deadpool

    deadpool H***an Chop!!

    Joined:
    Jul 26, 2002
    Messages:
    2,120
    Likes Received:
    2
    Location:
    Bay Area
    Nothing to add, but I just wanted to say that this is a great thread and should be a sticky!
     
  12. krellik

    krellik Gimli son of Cisco

    Joined:
    Nov 11, 2003
    Messages:
    4,596
    Likes Received:
    5
    Location:
    Sweden (Kalmar)
    +1 Sticky, added to favorites..
     
  13. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,117
    Likes Received:
    2
    Location:
    asia
    some power exercises to add:

    squat: jump squats
    bench: medicine ball tosses, plyometric pushups

    for bottom assistance in squat and deadlif secondary assistance: glute ham raise, reverse hypers, cable pull-throughs
    for lockout assistance in squats: Lunges, step-ups, Bulgarian squats
    for primary assistancec in deadlifts: trap bar deads.
     
  14. rEmY

    rEmY Needs to eat more

    Joined:
    Apr 10, 2002
    Messages:
    10,091
    Likes Received:
    6
    Location:
    Tokyo, WI
    you could add front squats to deadlift assistance, as well as dimel deadlifts.
     
  15. Madmick

    Madmick Freedom!!! Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    45,940
    Likes Received:
    48,418
    Location:
    NorCal
    Good shit. Keep it coming.
     
  16. KingSnake

    KingSnake FREE MAX

    Joined:
    Jun 14, 2005
    Messages:
    11,775
    Likes Received:
    0
    Location:
    Grope**** Lane
    Great thread
     
  17. judge4100

    judge4100 Orange Belt

    Joined:
    Aug 6, 2003
    Messages:
    323
    Likes Received:
    0
    Location:
    Raleigh, NC/Pittsburgh, PA
    I will sometimes do "Suitcase Deads" (AKA one arm deads) as something different once in a while.
     
  18. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,117
    Likes Received:
    2
    Location:
    asia
    since we're at it, why don't we also make a list of weak link/sticking point exercises so the thread gets more specific, especialy those who are new to the game.
     
  19. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

    Joined:
    Aug 11, 2002
    Messages:
    6,631
    Likes Received:
    6
    Location:
    Sydney, Australia
    i should try out some bench assists cause they're really lagging behind my deads and squats
     
  20. #1can

    #1can Blue Belt

    Joined:
    May 22, 2005
    Messages:
    944
    Likes Received:
    3
    Location:
    Canada
    what is a reverse band bench press?
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.