The Best Exercises to Develop Super Strength in the Squat, Bench, Deadlift and Overhead Lift

If you have experience with the four classic powerlifts, you know there are few more-effective ways to build strength and capacity in the gym. Beyond performing the four lifts themselves on a weekly basis, adding these secondary exercises into your routine will help you build a stronger squat, bench press, deadlift and overhead press.

  1. Squat

    • Front squats feature a barbell racked across the shoulders.

      To develop a stronger squat, you'll want to complement traditional back-squat work with front, overhead and box squats in different training sessions, with plenty of rest days in between. Front squats are a more quadricep-dominant lift compared to the hamstring-dominant back squat. Overhead squats build core strength, balance and flexibility. Finally, box squats boost power in the bottom position of the squat by requiring the lifter to drive off a box from a dead stop.

    Deadlift

    • Have a trainer supervise your deadlift form to ensure safety.

      The second major powerlift takes a loaded barbell from the ground to the waist. To gain strength and prevent injury, avoid doing the heaviest work sets -- one or two repetitions, near the upper limit of your capacity -- on a regular basis. Instead, work several sets of either three, five or seven repetitions every other week. Challenge yourself with leg presses, lunges and pistols or one-legged squats to improve your deadlift as well.

    Bench Press

    • A classic exercise for upper-body strength, the bench press can be improved in several ways. Swap the traditional barbell for a relatively heavy set of dumbbells every third or fourth training session -- the instability of free weights will add a major challenge. Strict, full range-of-motion pushups also build core stability and should be part of a well-rounded routine. Developing a stronger shoulder press -- another major powerlift -- spurs bigger bench numbers, too.

    Overhead Press

    • Overhead, shoulder or military -- whatever you call it, this press is the fourth and final powerlift and is typically performed with a barbell. The press can be mixed up with dumbbells or kettlebells, necessitating extra stabilization from the abs and back. For a stronger press, occasionally rotate the push press into your routine, too. This lift involves a slight bend at the knees, then a drive upward with the help of your legs, and can be performed with a barbell or free weights.