Sika Strength coach Eoin Murphy shares the assistance exercises that helped build a 350 kg squat, 340 kg deadlift, and 220 kg bench press, explaining why each movement can benefit lifters of every level.
Elite powerlifting performances are built on more than just heavy squats, benches, and deadlifts. In a recent YouTube video, Sika Strength coach Eoin Murphy broke down the assistance exercises he used with Jamie, a powerlifter who achieved a 350 kg squat, 340 kg deadlift, narrowly missed 355 kg, and bench pressed 220 kg.
Murphy emphasizes that these exercises are not exclusive to world-class athletes. The same movement patterns and muscles apply whether you’re chasing your first 50 kg squat or competing at the highest level.
“The movements are the same and the muscles involved are the same.”
Below are the assistance exercises Murphy believes played a major role in building elite strength.
Band Distracted Split Squats
Murphy starts every squat session with band distracted split squats to improve knee stability and prepare the joints for heavy lifting, particularly for athletes dealing with previous knee injuries.
“Band distracted split squats are an absolutely phenomenal way of training the stability with relatively low fatigue.”
Quad Nordic Holds
Quad Nordic holds help loosen the quadriceps, improve hip mobility, and make deep squatting more comfortable. Murphy also stresses the importance of continuing rehab exercises even after pain disappears.
“If you find something that helps reduce pain, don’t stop doing it even when the pain is reduced.”
Crab Walks
Crab walks strengthen the glute medius, improving pelvic and leg stability during heavy squats and deadlifts. Murphy recommends taking the exercise close to failure to maximize its benefit.
Front Foot Raised Bulgarian Split Squats
Murphy considers Bulgarian split squats one of the most valuable unilateral exercises for developing strength, improving balance, and reducing side-to-side imbalances.
“Training one leg… and trying to reduce an imbalance is something that’s incredibly important.”
He recommends beginners simply perform them consistently, while advanced lifters can eventually aim for roughly 50 percent of their back squat for several repetitions.
Nordic Falls
Nordic falls specifically overload the hamstrings eccentrically without heavily taxing the lower back. Murphy believes they’re an excellent complement to squats and deadlifts because they strengthen an area often undertrained during conventional powerlifting.
Good Mornings
Good mornings build the glutes, hamstrings, and lower back while reinforcing proper deadlift positioning. Murphy explains that improving posterior chain mobility and strength makes it easier to establish an efficient pulling position from the floor.
High Bar Back Squats
High bar back squats were used to build leg strength through a full range of motion while carrying less lower back fatigue than low bar variations. Murphy says stronger legs directly transfer to both heavier deadlifts and low bar squats.
Barbell Side Bends
Heavy barbell side bends strengthen the obliques through movement rather than static bracing alone. Murphy believes stronger obliques improve torso and pelvic stability during all three competition lifts.
Pallof Press
The Pallof press teaches athletes to brace against rotation while under tension. Murphy encourages lifters to use enough resistance to challenge the core instead of treating it as a light activation drill.
Weighted Sit-Ups
Weighted sit-ups remain one of Murphy’s favorite core exercises because they strengthen the trunk through loaded flexion. Unless a pre-existing injury causes discomfort, he sees no reason to avoid the movement.
Pec Fly Isometrics
Jamie frequently dealt with shoulder and pec strains, leading Murphy to include pec fly isometrics. Holding the most vulnerable position helped improve stability while reducing tendon-related pain.
Incline Bench Press
To improve Jamie’s speed off the chest, Murphy introduced incline bench pressing. The variation placed greater emphasis on the pecs and ultimately contributed to stronger pressing performance and new personal bests.
Takeaway
Murphy’s biggest lesson is that assistance work should always solve a problem rather than simply add more volume. Every exercise in Jamie’s program targeted a specific weakness, whether improving knee stability, strengthening the posterior chain, reinforcing core bracing, or developing pressing power. Regardless of your current strength level, selecting accessory exercises with a clear purpose can make your main lifts stronger, more efficient, and more resilient over the long term.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
