As we said in Practical Programming for Strength Training – “the best assistance exercises are those that mimic that parent lift in both performance and load.”
And I think that’s still true. Things like Close Grip Bench for the Bench Press. Stiff Leg Deadlifts or Rack Pulls for the Deadlift. High Bar Pause Squats for the Squat. etc.
However, there are reasons to go outside of this paradigm, especially for the Deadlift.
Here are 3 exercises that I think have the potential for tremendous carryover to the Deadlift that are not a variation of the Deadlift.
#1: Dynamic Effort Paused Box Squats.
These could be done with a barbell, a safety squat bar, or even a cambered bar. The idea is to be EXPLOSIVE off the box, just as you want to be explosive off the floor with your Deadlifts.
These could be done with straight weight or the addition of bands or chains.
Dynamic Effort work increases force production with lighter loads. This makes it a great stimulus but a bit less fatiguing.
These can be done just prior to Deadlifts as a sort of warm up / primer for your heavy pulls or on a seperate day of the week.
I recommend 4-8 sets of 2-3 reps with loads in the 75-85% range. This isn’t necessarily “light” but it’s light enough to be moved explosively.
#2: Barbell Rows or T-Bar Rows
And NO I’m not talking about Pendlay Rows or rows pulled from the floor.
I’m talking about traditional bodybuilding style rows.
Where the erectors, hams, and glutes have to work HARD isometrically to hold your positioning while you dynamically row with the upper back and lats.
I think this is a superior strength and muscle building movement than the Pendlay Row or Row from the floor.
Here is an example of a T-Bar Row in the style I’m describing:
Andy Baker (@bakerbarbell) • Instagram photos and videos
Here is an example of a Barbell Row in the style I’m describing:
Andy Baker (@bakerbarbell) • Instagram photos and videos
#3: Leg Curls
The great thing about leg curls is that everyone can do them.
And the reality is that Leg Curls are a fantastic way to add serious mass to your hamstrings.
Even better, you can do so without additional stress to your lower back or just overall systemic fatigue that you get with exercises like RDLs.
So while things like RDLs and Goodmornings are fantastic for the hamstrings, you have to be careful with when and how you add them into your programming. Your lower back can only recover from so much.
But with Leg Curls, adding in 3-5 sets of 8-12 reps 1x/week you can build a much bigger set of hamstrings with only a small fatigue cost.
If your Deadlift isn’t where you want it to be. Try adding in one or all 3 of these movements to your program, get stronger on them for the next 3-6 months, and see what happens to your pulling!
