Starting Strength Coach Grant Broggi explains how to incorporate the barbell row into your program so that your deadlift can continue to increase.
Enhancing Your Deadlift with Accessory Work: The Role of the Row and Beyond
Incorporating accessory exercises into your workout routine can significantly impact your main lifts, such as the deadlift. One such exercise that has garnered attention for its benefits is the barbell row. But how exactly does it help, and what other exercises can you include to boost your performance across other lifts like the bench press and overhead press? Let's dive into the details.
The Barbell Row: A Deadlift's Companion
The barbell row, especially when performed as part of a novice linear progression, serves a dual purpose. Firstly, it aids in the development of muscles utilized during the deadlift. However, its primary benefit is in providing a lighter load alternative to the deadlift, thereby reducing the frequency of heavy deadlifting within a week. For instance, if you're accustomed to rowing around 215 lbs, it allows you to engage the necessary muscles for a deadlift without the exhaustive load. This strategic reduction in frequency prevents stalling and ensures continuous progress in your deadlifting journey.
Accessory Exercises for Bench and Overhead Press
When looking to improve your bench press or overhead press, incorporating specific accessory exercises can be highly beneficial. Here are a couple of recommendations:
Pin Presses for Overhead Press: Particularly useful for overcoming sticking points, pin presses allow you to start from a mechanically disadvantageous position, typically above the forehead, forcing you to push through common failure points.-
Close Grip Bench Press: This variation focuses more on the triceps by bringing your grip in closer. It's an excellent way to add variety to your bench press routine while specifically targeting triceps strength, which is crucial for both the bench press and overhead press.
Implementing Accessory Work: The Approach
When integrating accessory work like the barbell row, it's essential to focus on the purpose of the exercise rather than just increasing the load. For instance, with the barbell row, aim for a rep range that allows for consistent form and execution without excessively stressing the body, similar to heavy deadlifts. The goal is to complement your main lifts, not overshadow them with unnecessary overload.For exercises aimed at improving the bench or overhead press, consistency in adding weight to the bar is key, just as it is with primary lifts. However, the focus should always remain on addressing weaknesses and enhancing overall lift performance.
Conclusion
Accessory exercises play a vital role in developing strength and improving main lifts. By carefully selecting and incorporating exercises like the barbell row, pin presses, and close grip bench press, you can create a well-rounded training program that addresses weaknesses and fosters continuous improvement. Remember, the goal of accessory work is to support your main lifts, ensuring a balanced approach to strength training.