By Coach Chris
Don’t overlook the extras. Accessory work allows us to focus on weak points by loading specific muscles used in the big lifts without the risk of injury or overuse. Not only will this have huge carryover to long-term lifting goals, but it will help prevent injuries in the process.
So, when should I do accessory work? After class is a great time to get accessory work in, because your big movements have already been completed. Another option is to replace your complex movements with accessory work. This will help strengthen any weaknesses.
How can I get the most out of my accessory work? Target specific muscles groups by picking unilateral movements (movements done using one arm or leg at a time) and by using tempos. This will increase the muscle’s time under tension. Some great examples are Single Leg RDLs, Single Arm Overhead Carries, Bulgarian Split Squats, and Kneeling KB Windmills.
How do I pick the right accessory work for me? Whether you’re newer or a seasoned athlete, accessory work will help you get closer to reaching your fitness goals. Start with your goals and your weaknesses. What goals are you working toward? What do you want to get better at? This will help you zone in on which muscles to focus your accessory work on.
Still stuck? No worries! We don’t want the notion of accessory work to overwhelm you. If you’d like help figuring out what accessory work to do based on your specific goals, ask any of the Coaches or schedule a Goal Setting Session!