Accessory work certainly has a place, but it won’t make a racehorse out of a jackass, and how much of it and what exercises are best will vary based on the needs of each athlete. The following exercises are a good “go-to” because they are universal and can benefit any athlete.
Turkish Get-up: The Turkish Get-up is pretty much getting up from the floor and standing up with a KB or DB in the most complicated way possible. But that complication is what makes it so useful—it covers a lot of important bases in one single movement.
Pull-up: The pull-up is an exercise that belongs in every person’s life in some form or another. Yes, they are hard and evil, but it’s not only a great strength builder for the upper body it also is an effective way to improve and preserve shoulder mobility. For weightlifters in particular, you’re asking for trouble if you do nothing but pressing and jerking motions without balancing it with pulling.
Single-Leg RDL: This can be done a few ways, such as with a barbell, two dumbbells or kettlebells, or with a single dumbbell or kettlebell. I love the single dumbbell held in the arm opposite of the working leg. This movement needs both major and minor muscles so you’re building strength and agility.
5 Rounds of “Cindy”
30 Overhead Squats (95/135)
1,000 Meter Row