To perform the RDL, inflate the chest and set the back. Slightly unlock the knees and move only the hips with no change in the knee angle. Then, lower the barbell to approximately mid-shin, or until you feel a near-max pull on the hamstrings. Distribute the body weight on the heels and keep the back tight and flat for the entire rep. Don’t breathe until each rep is completed.
2-3 sets of 10 reps after speed lifts have been completed should be sufficient for the RDL. Start with a moderate weight until you find a weight that can be completed for 10 reps with a fair degree of pull on the hamstrings.
2. Curtis P’s
The Curtis P is an excellent tool for increasing the strength of your front rack position because of the difficulty of keeping the elbows up while one leg is in the forward lunge position. The strength of the split jerk position will also benefit from Curtis P’s because of the similar postural position of the legs.
After main lifts have been completed in the workout, load the bar up with as much weight as you can do for 5 sets of 3 reps (1 rep = 1 power clean, 1 stationary lunge each leg, 1 push jerk). The bar must be returned to the ground after each rep.
Expect great difficulty in climbing stairs the day after Curtis P’s.
3. JM Press
JM press will target weak triceps, which can fix weak or sticking points on the bench press. Find a weight that you can barely finish for 3 sets of 10 reps after main bench press movements have been completed.
4. Good Morning
Use a lighter weight than with RDL’s for 3-4 sets of 10 reps, after main lifts have been completed.
5. Turkish Get-up
After all lifts are completed, perform 10 Turkish Get-Ups with each arm, progressively moving up in weight with each rep.
These 5 examples are just a small piece of a much larger pie of assistance exercises. By implementing these movements, along with things like Glute-Ham Developers, Glute Bridges, 1 1/4 squats, split squats, etc… you will see the benefits carry over to your main lifts and see your PR’s increase.