Weightlifting is a repetitive sport. You more or less do the same thing every day. At Lift Lab we typically do a technical skill warm up first, some variation of the classical lift, and then some sort of pull or squat depending on the day.
At the end of each training session we do what we consider accessory work. Accessory work is anything done that enhances your body for an aspect of weightlifting. These can range from body building exercises to mobility exercises, it just depends on what the person needs the most.
I wanted to share a few go to exercises that we use and go into some detail of how these should be performed. I hate when I see weightlifters who are excellent practitioners of the classical lifts, dismiss the technical aspect of accessory work. After all, anything worth doing, is worth doing well.
Here are some go to exercises and some tips on how to get the most out of them.
1.) Glute-Ham Raises should be a must for all human beings. Nothing promotes strength and health like a strong, solid posterior chain. Our coach in the video below does an outstanding job of giving you a 2 minute synopsis of how these should be performed. If you have never hopped up on this torture device, be warned it is a killer. Start slow, and start with the eccentric (lowering) portion of the exercise.
2.) Front Loaded Reverse Lunge is often the first exercise we use with new athletes. It is a huge bang for you buck on core, leg strength, and balance. You can essentially use any implement you want, I suggest starting with a KB for maximum efficiency.
3.) Turkish Get Up -- now we are getting fancy. The TGU is one of the best exercises for promoting shoulder stability and spine health. We program this for all levels of athletes. If you are like me and lack some mobility, you may scale it back and just do 1/4 or 1/2 TGU. Check out the video below -- it hammers home having a stable locked in body!
4.) Snatch Grip RDL: If you lose position with your back, start here.
5.) Lift Lab Row -- Not familiar with this one? Thats ok, this was created out of necesisty. All athletes need to have total control of their back. Here we give you a three step sequence to develop the control you desire. Start light move up when you can.
These 5 exercises should get you started on your accessory work. If you have any questions about your weak points and want more ideas please email me Dan@liftlabco.com and if you lack coaching we would be thrilled to help you out with your overall program!