MTI Biotech

Q&A: Increase Power Lifts | Bryan Dermody

Question: "What accessory work should I be adding in to increase my power lifts?"


There is a plethora of ways to answer this question, so I will try to keep it simple:

Squat
If strength out of the hole is a problem, so low box squats or pause squats in the hole
If lockout is a problem, do rack squats or heavy accommodating resistance squats with chains and bar weight
If speed, in general is a problem, do dynamic effort squats with chains or bands and bar weight

Bench Press
If strength out of the bottom is a problem, do pause bench presses or Spoto presses
If lockout is a problem, do board presses or heavy accommodating resistance bench presses with chains and bar weight
If speed is a problem, do dynamic effort bench presses with chains or bands and bar weight

Deadlift
If lockout is a problem, do rack deadlifts and RDL’s
If strength out of the start is a problem, do deficit deadlifts standing on 3” mats
If speed is a problem, do dynamic effort deadlifts with chains or bands and bar weight

*These are obviously all movements that closely mimic the competitive lifts. Some movements that are less taxing, but will also help the power lifts are:

  • Squat: belt squats, barbell hip lifts, reverse hypers, glute-ham raises
  • Bench Press: JM presses, any triceps, lat, or shoulder work
  • Deadlift: squat accessories, Ukrainian deadlifts, 45 degree hyperextensions, weighted back extension, band good mornings

 

-Bryan Dermody


Posted on November 23, 2015


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