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The Use of Auxiliary Lifts to Enhance Your SFL Outcomes

Fitness Clerk by Fitness Clerk
July 17, 2025
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The Use of Auxiliary Lifts to Enhance Your SFL Outcomes
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“Auxiliary workout routines aren’t only for present—they’re for constructing the power you may’t see.”—Louie Simmons

The SFL StrongFirst Barbell Instructor Certification is a rigorous take a look at of power, approach, and resilience, demanding mastery of elementary barbell lifts: the again squat, bench press, army press, and deadlift. To earn the SFL Certification, candidates should display impeccable type below heavy masses whereas assembly strict efficiency requirements.

The sumo deadlift lockout

Whereas the core lifts are the guts of the certification, auxiliary workout routines can play an indispensable position in getting ready for the bodily and technical calls for of the SFL. This text explores why auxiliary workout routines will be important for constructing power, refining approach, stopping damage, and guaranteeing success in coaching for the StrongFirst Lifter Certification

Having labored as a Workforce Chief and assistant at a number of SFLs, I usually see individuals failing to fulfill certification requirements resulting from a scarcity of particular muscle power. As an example, the army press approach take a look at—particularly for ladies—is commonly a spot the place individuals wrestle and have to spend a number of extra weeks or months coaching to submit a profitable video for approval. I’ve additionally seen individuals fail the deadlift power take a look at, often when a breakdown in approach happens resulting from a lag in particular muscle power.

Many individuals who join the SFL come to it as a second, third, or fourth possibility on their method to turning into a StrongFirst licensed elite teacher and, in that journey, have spent a substantial period of time coaching in a minimalist program utilizing body weight or kettlebells. They aren’t as accustomed to the right coaching strategies wanted to enhance barbell lifts. As a power athlete with intensive barbell expertise, I’ve discovered that coaching for the SFL usually requires a unique method than the SFG, SFG II, or SFB.

College students would profit from utilizing auxiliary workout routines to deal with the precise muscle weaknesses which may be holding again their lifts.

Auxiliary workout routines, also referred to as accent or supplemental actions, are lifts that complement the first barbell workout routines. In contrast to the primary lifts, which construct uncooked power and energy, auxiliary workout routines goal particular weaknesses, enhance motion high quality, and improve general efficiency. For SFL candidates, auxiliary workout routines serve 4 key functions: constructing power in supporting muscle mass, refining approach, stopping damage by way of the strengthening of supportive tissues, and addressing particular person limitations. They could simply be the important thing to a correct coaching cycle main as much as the SFL.

The back squat lockout

Earlier than we start, it might be prudent to digress for a second to speak about prioritizing coaching. A typical mistake college students make is attempting to do an excessive amount of directly. Moderately than concurrently coaching to attain the Easy normal and enhance your pistol squat, dedicate a full coaching block to particularly put together for the SFL. In different phrases, take just a few months and practice as for those who had been getting ready for a powerlifting competitors. This implies breaking your coaching into set days for particular lifts, specializing in the barbell squat, bench press, army press, and deadlift, and incorporating auxiliary workout routines to deal with weaknesses.

Right here’s the way you do it.

Constructing Power in Supporting Muscle groups

The squat, bench press, army press, and deadlift are compound lifts that have interaction a number of muscle teams concurrently. Nonetheless, sure muscle mass might lag behind, creating weak hyperlinks that restrict efficiency or compromise type. Auxiliary workout routines goal these supporting muscle mass to make sure balanced power improvement.

  • Again squat: The again squat requires a robust posterior chain (glutes, hamstrings, and decrease again), trunk stability, and quad power. Workout routines like Romanian deadlifts, glute-ham raises, reverse hyper extensions, Ukrainian deadlifts, kettlebell swings, and barbell hip thrusts strengthen the posterior chain. Belt squats, goblet squats, and step-ups can construct brutal quadricep power.
  • Bench press: A strong bench press will depend on the chest, shoulders, triceps, and higher again. Dips, close-grip bench presses, cranium crushers, JM presses, Tate presses, pushdowns and one arm dumbbell extensions goal tricep and shoulder power, whereas bent over rows, one-arm rows, seated cable rows, pullups, face pulls, and rear delt raises bolster the higher again for higher stability.
The dumbbell skull crusher
  • Deadlift: The deadlift calls for grip power, posterior chain energy, and trunk rigidity. Romanian deadlifts, Ukrainian deadlifts, reverse hypers, hyper extensions, and good mornings construct posterior chain power, whereas ab wheel roll-outs, standing cable crunches, and facet bends construct trunk power and stability.
  • Navy press: The army press is without doubt one of the most demanding actions within the SFL and requires higher again, shoulder, and triceps power, in addition to a robust trunk. Workout routines like lateral raises, bent lateral raises, face pulls, and cable rows will construct the higher again, whereas pushdowns and cranium crushers will construct sturdy triceps.
The barbell military press lockout

Auxiliary workout routines allow lifters to deal with heavier masses with confidence and management by strengthening these supporting muscle mass—a necessity for assembly SFL requirements. These workout routines construct the muscle wanted to maneuver the masses, whereas constructing the tendon and ligament power to stabilize the load being moved. In case your muscle mass can deal with 95 kilos however your ligaments can solely deal with 80 kilos—you’re urgent 80 kilos.

The SFL locations a premium on technical perfection. Even minor deviations in approach, equivalent to a collapsing chest within the squat or flaring elbows within the bench press—can result in failed lifts or disqualification. Auxiliary workout routines assist ingrain correct motion patterns and deal with technical flaws. A stronger muscle is a extra environment friendly muscle.

Stopping Harm By way of Balanced Improvement

Coaching for the SFL entails weeks of intense lifting, which might pressure joints, tendons, and muscle mass if not managed fastidiously. Auxiliary workout routines promote balanced improvement, decreasing the danger of overuse accidents and guaranteeing longevity in coaching.

  • Trunk stability: The SFL lifts require a rock-solid trunk to switch drive and shield the backbone. Workout routines like ab wheel roll-outs, hanging leg raises, standing cable or band crunches, and facet bends strengthen the trunk, stopping decrease again accidents throughout heavy squats and deadlifts.
  • Joint well being: Excessive-rep, low-weight actions like band pull-aparts or scapular pushups enhance shoulder and scapular well being, counteracting the stress of heavy bench urgent.

There are easy methods so as to add joint well being actions to your coaching, with out spending further time within the gymnasium. For instance, elbow tendons and ligaments will be labored by merely taking a lightweight band, looping it over a door, and performing 100 triceps pushdowns.

The elastic band pushdowns

Excessive repetition workout routines with minimal weight can drive blood to the tendons and ligaments and enhance power and longevity for these important constructions. You are able to do the identical factor with the constructions of the knee. Sit on a chair and anchor a lightweight band to a stationary object. Then carry out 100 seated leg curls and 100 leg extensions. End off with three rounds of the exhausting fashion plank, holding it for 15-30 seconds. Do that 3-4 occasions per week and you’ll be pleased with the outcomes.

By addressing potential weak factors and selling restoration, auxiliary workout routines assist candidates keep wholesome and prepared for the calls for of SFL testing.

Addressing Particular person Weaknesses

Every lifter has distinctive strengths and weaknesses. One candidate may wrestle with lockout power within the deadlift, whereas one other may lack the higher again power wanted for a steady bench press. Auxiliary workout routines can present personalized programming to focus on these particular person limitations.

To maximise the advantages of auxiliary workout routines, SFL candidates can combine them strategically into their coaching program utilizing these sensible ideas:

  • Prioritize quantity and selection: Carry out 2–4 auxiliary workout routines per session, specializing in 3–5 units of 8–12 reps to construct muscle and endurance. Rotate workout routines weekly or each three weeks to forestall plateaus.
  • Complement the primary lifts: Select auxiliary workout routines that instantly assist the squat, bench, or deadlift. For instance, pair squats with Romanian deadlifts or bench presses with triceps extensions.
  • Incorporate restoration days: Embody lighter auxiliary classes or mobility-focused days to advertise restoration and keep motion high quality.
  • Observe progress: Monitor enhancements in auxiliary lifts to gauge general power features and regulate programming as wanted.

In future articles, we’ll spend extra time on programming and the rotation of particular workout routines. For now, right here’s what a pattern weekly schedule may seem like:

  • Day 1 (squat focus): again squat (most important carry), Romanian deadlifts, reverse hypers, ab wheel roll-outs.
  • Day 2 (bench focus): bench press (most important carry), dumbbell cranium crushers, pushdowns, dumbbell rows, face pulls.
  • Day 3 (deadlift focus): deadlift (most important carry), Ukrainian deadlift, hyperextensions with weight, leg curls, standing cable ab crunches.
  • Day 4 (army press focus): army press (most important carry), bent over rows, dumbbell rear lateral raises, one-arm dumbbell extensions.

Conclusion

The SFL is a take a look at of power, ability, and self-discipline. Auxiliary workout routines are a cornerstone of efficient preparation. By constructing supporting joint and tendon power, refining approach, stopping damage, and addressing particular person weaknesses, these workout routines can equip candidates to fulfill the SFL’s demanding requirements. Whether or not you’re a seasoned lifter or new to barbell coaching, incorporating auxiliary workout routines into your program will improve your efficiency and set you on the trail to SFL success. Keep dedicated, practice with intention, and let your auxiliary work lay the inspiration for incomes your SFL StrongFirst Barbell Teacher Certification.

Barbell Fundamentals online course

At StrongFirst we’re consultants at making
the weak sturdy and the sturdy stronger.

Mark Valenti

Mark Valenti is a StrongFirst licensed Workforce Chief and the proprietor and head coach at Blind Canine Health club in Vermilion, Ohio. He’s a former nationally ranked skilled Highland video games athlete, 5 occasions nationwide highlands recreation qualifier, former world file holder within the 25-pound sheaf toss, and a member of the 2008 World Workforce Champions. He’s additionally a 3 times nationwide strongman championship qualifier.





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