My Top 5 Accessory Exercises for Olympic Weighlifting

Accessory exercises are a vital component of Olympic Weightlifting. While the snatch and clean & jerk are the stars of the show, these highly technical lifts demand much more than brute strength or skillful execution. They require a robust foundation of strength, stability, and balance—all of which can be developed through accessory exercises. In my article, "5 Keys to PR Your Snatch & Clean & Jerk (Part 3: Bodybuilding Accessory)", I delve into the role accessory movements play in improving your lifts. Here, I want to highlight 5 of my personal favorite accessory exercises. These are exercises I incorporate on a consistent basis in my personal training and that of my competitive athletes.

1. Weighted Back Hyperextensions with an Isometric Hold

Back hyperextensions are a staple for building posterior chain strength, which is critical for a strong pull and safe, stable lifts. By adding weight, you increase the intensity, and the isometric hold at the top of the final rep provides an additional challenge for your glutes, hamstrings, and lower back. This hold also helps reinforce the feeling of controlled tension, which translates directly to better positioning during the pull phases of your lifts. 

2. Hang Pulls (Snatch or Clean)

Hang pulls and hang high pulls are excellent for reinforcing explosive power and perfecting the second pull—the phase where the bar accelerates upward. Performing these from the hang position hones in on technique, as it forces you to focus on driving through the legs and engaging the traps to finish the pull. Both snatch and clean variations help develop strength and speed while reinforcing good bar path mechanics.

3. Lu Raises

Named after one of my favorite weighlifters of all time, Chinese weightlifter Lu Xiaojun, Lu Raises target the shoulders, traps, and upper back—areas that are often underdeveloped, yet super important, in lifters focused solely on the main lifts. By using light weights and controlled movements, you build endurance, improved mobility, and stability,  in your shoulders, which are crucial for maintaining overhead positions in the snatch and jerk. These also help improve posture and balance, adding resilience to your training.

4. Weighted Pull-Ups

A strong upper body is essential for stabilizing heavy loads, and weighted pull-ups are one of the best ways to build it. This exercise not only strengthens your lats and traps but also improves grip strength. Plus, they provide a great challenge to your overall pulling strength which is a key component, not just of Olympic Weightlifting, but of fitness in general.

5. Weighted Decline Sit-Ups

This is my favorite ab-focused exercise. Core strength is non-negotiable in weightlifting, and weighted decline sit-ups are a powerhouse exercise for developing it. This movement challenges your core to work through a full range of motion, building the stability you need to support heavy weights overhead or in the front rack position. By progressively adding resistance, you’ll ensure your core stays as strong as the rest of your body.

These exercises are not an exhaustive list, but they are some of my favorite accessory exercises to include in my training and that of my athletes. In fact, you’ll find many of these movements featured in my training programs, such as Oly Strong, Rx Strong, Functional Pump, Power Volume 2, and others. Whether you're aiming to break through a plateau or build a more resilient body for long-term progress, incorporating these exercises into your routine can make a significant impact.