48 powerlifting terms explained, including 1RM, opener, bomb out, three white lights and RPE, each with a short definition.
Powerlifting terminology is short because a meet leaves no time for long words. Three lifts, three attempts each, and a language built around what the judges will and will not pass. The words related to powerlifting split neatly into training talk and platform talk, and the words associated with powerlifting gear decide whether a lifter competes raw or equipped. The powerlifting glossary below explains each term in a single line.
Must-Know Powerlifting Terms, Phrases and Slang:
- Back squat
- Bench press
- Deadlift
- Equipped
- Flight
- Lockout
- Meet
- Opener
- Platform
- Raw
- Set
- Spotter
- Total
- Warm-up area
- Weight class
- Attempt
- Belt
- Bomb out
- Collars
- Depth
- Failure
- Grip
- Judge
- Lift off
- Nose tork
- Pause
- Rack
- Rep
- Sleeves
- Wilks score
Powerlifting Glossary: Every Term A to Z
| Term | What It Means |
|---|---|
| 1RM | One-rep max, the heaviest weight a lifter can move once with acceptable form. |
| Accessory work | The exercises around the three competition lifts, done to build the muscles a lift depends on. |
| Arch | The bridge a lifter holds in the upper back during the bench press to shorten the range of motion and keep the shoulders safe. |
| Attempt | One try at a given weight. Each lifter gets three attempts per lift, and only the heaviest good one counts. |
| Back squat | The barbell rests across the upper back and the lifter squats down and stands up again. The first lift of a meet. |
| Belt | A stiff belt worn at the waist to brace against, raising pressure in the trunk and supporting the lower back. |
| Bench press | The lifter lies on a bench and presses the bar from the chest to straight arms. The second lift of a meet. |
| Bomb out | To fail all three attempts at one of the lifts, which ends the day with no total. |
| Chalk | Magnesium carbonate rubbed on hands and back to stop the bar slipping. |
| Collars | The clamps that lock the plates onto the bar. |
| Commands | The judge's spoken instructions each lift must follow, such as the start and rack calls in the squat and the press call in the bench. |
| Deadlift | The lifter pulls the bar off the floor to a standing lockout. The final lift of a meet. |
| Deload | A planned lighter week of training, taken so the body recovers before the next hard block. |
| Depth | The bottom of a squat. The hip crease has to drop below the top of the knee for the lift to count. |
| Equipped | Competing with supportive gear such as squat suits and bench shirts, in a division of its own. |
| Failure | The point in a set where another rep is no longer possible with sound form. |
| Flight | A group of lifters who take their attempts in sequence, used to keep a meet moving. |
| Grip | How the bar is held. Overhand, underhand, mixed and hook grips each change the lift. |
| Handler | The person in a lifter's corner who tracks attempts, loads warm-ups and gets them to the platform on time. |
| Judge | The referee who decides whether a lift met the technical standard. Three judges vote on every attempt. |
| Knee wraps | Long elastic wraps wound tightly around the knees for the squat. They store energy out of the bottom, unlike sleeves. |
| Leg drive | Pushing through the feet during the bench press to hold the arch and stabilise the body. |
| Lift off | The handoff that brings the bar from the rack to the lifter's starting position in the bench press. |
| Lockout | The finished position of a lift, with the joints straight and the bar still. No lockout, no lift. |
| Low bar | A squat with the bar set lower on the back, across the rear shoulders. It shifts load toward the hips. |
| Meet | A competition, contested over the squat, bench press and deadlift in that order. |
| Mixed grip | One hand over and one hand under the bar in the deadlift, so the bar cannot roll out of the fingers. |
| Nose tork | An ammonia inhalant sniffed before a heavy attempt for a short jolt of alertness. |
| Opener | The first attempt in a lift. Chosen to be certain, since a miss leaves a lifter chasing the day. |
| Pause | The motionless hold of the bar on the chest in the bench press, held until the judge calls the press. |
| Platform | The competition surface where lifts are performed in front of the judges. |
| PR | Personal record, the heaviest a lifter has ever done in a given lift. |
| Rack | The stand that holds the bar before and after a squat or bench press. |
| Raw | Competing without supportive suits or shirts. A belt, wrist wraps and knee sleeves are allowed. |
| Rep | One complete repetition of an exercise, from start position back to start position. |
| RPE | Rate of perceived exertion, a scale used to describe how hard a set felt and how many reps were left. |
| Set | A run of consecutive reps taken without rest. |
| Singlet | The one-piece suit worn on the platform. Required so judges can see hip and knee position. |
| Sleeves | Elastic tubes pulled over the knees or elbows for compression and warmth. Legal in raw divisions. |
| Spotter | One of the crew standing ready to take the bar if an attempt fails. |
| Sticking point | The part of a lift where the bar slows or stalls, usually the weakest position in the range. |
| Sumo deadlift | A deadlift with a wide stance and hands inside the knees, shortening the distance the bar travels. |
| Three white lights | A unanimous good lift. Each judge shows white for a pass and red for a fail. |
| Total | The sum of the best squat, bench press and deadlift. It is what places a lifter. |
| Warm-up area | The room behind the platform with bars and racks where lifters build up to their openers. |
| Weight class | The bodyweight category a lifter competes in, so lifters meet others of similar size. |
| Wilks score | A coefficient that adjusts a total for bodyweight so lifters of different sizes can be compared. |
| Wrist wraps | Stiff wraps worn around the wrists to keep them straight under a heavy bar. |
#1 Back Squat
A lower body strength exercise where a lifter places a loaded barbell across their upper back and squats down before standing up again. It’s a fundamental powerlifting movement that develops leg and core strength.
#2 Bench Press
An upper body exercise where the lifter lies on a bench and presses a barbell upwards from their chest until their arms are straight. It is one of the three core lifts in powerlifting competitions.
#3 Deadlift
A weightlifting exercise where the lifter pulls a loaded barbell off the ground to a standing position, engaging the legs, back, and grip. Considered a true test of overall body strength in powerlifting.
#4 Equipped
Refers to lifting with the use of supportive gear like squat suits, bench shirts, and deadlift suits that provide additional aid during lifts. This contrasts with raw lifting, where minimal equipment is used.
#5 Flight
In powerlifting meets, a flight is a group of lifters who perform their lifts in sequence. It helps organize the competition and manage time by dividing lifters into smaller, manageable groups.
#6 Lockout
The final portion of a lift where the lifter fully extends their arms or legs, completing the lift. A proper lockout is crucial for the judges to consider a lift successful in competition.
#7 Meet
A powerlifting meet is a competition where athletes come together to compete in three lifts: the squat, bench press, and deadlift. The goal is to lift the maximum weight possible for each exercise, with competitors given three attempts at each lift to record their best valid lift.
#8 Opener
An opener in powerlifting refers to the first weight that a lifter chooses to attempt in each of the three lifts during a competition. It is crucial to select an opener that is confidently manageable for the lifter, as a successful first attempt can set the tone for subsequent attempts and help build momentum.
#9 Platform
The designated area where lifts are performed during a powerlifting competition. Athletes must complete their lifts on the platform under the scrutiny of judges, with the performance being in view of an audience.
#10 Raw
Refers to lifting without the aid of specialized equipment such as squat suits or bench press shirts. “Raw” powerlifting means competitors use minimal equipment, typically just a belt, wrist wraps, and knee sleeves.
#11 Set
A group of consecutive repetitions of an exercise completed without resting. For powerlifters, doing multiple sets of an exercise is a common training method to build strength and endurance.
#12 Spotter
A person who assists the lifter in ensuring safety during an exercise, particularly during the squat and bench press. Spotters are ready to catch the weight if the lifter cannot complete the lift.
#13 Total
The sum of the best successful lifts in the squat, bench press, and deadlift. A lifter’s total is used to rank competitors at the end of a powerlifting meet.
#14 Warm-up Area
A space equipped with weights and racks where athletes prepare for their main lifts before stepping onto the competition platform. The warm-up area helps lifters get physically and mentally ready for the competition.
#15 Weight Class
A category that divides competitors based on their body weight. Powerlifting meets are organized so that lifters compete against others of similar body weight to ensure fair competition.
#16 Attempt
In a powerlifting competition, an attempt refers to each individual try a lifter makes to successfully lift a specified weight in one of the three main lifts. Each competitor typically has three attempts per lift, and the highest successful attempt is recorded as their score for that lift.
#17 Belt
A sturdy accessory worn around the waist to provide additional support for the lower back during heavy lifts, particularly in squats and deadlifts. Belts can help increase intra-abdominal pressure, contributing to a safer and more stable lift.
#18 Bomb out
A term used when a lifter fails to successfully complete at least one valid attempt in each of the three lifts during a competition, resulting in disqualification from the meet. It is a disappointing outcome for any competitor.
#19 Collars
Devices that are clamped onto the ends of a barbell to secure weight plates in place, preventing them from sliding off during lifting. Collars ensure the safety of the lifter and the integrity of the lift.
#20 Depth
Refers to the low point of a squat, where the hip crease drops below the top of the knee. Achieving proper depth is essential for a squat to be judged as valid in competition.
#21 Failure
Occurs when a lifter is unable to complete a lift or rep due to muscular fatigue or inability to maintain proper form. Training to failure can be a technique used to increase strength and muscle size.
#22 Grip
How a lifter holds the barbell, which varies between exercises and personal preference. Examples include “overhand,” “underhand,” “mixed,” and “hook” grips, each affecting the lift’s mechanics and difficulty.
#23 Judge
In powerlifting, judges (also known as referees) are responsible for ensuring that each lift complies with the competition’s technical standards. Judges watch for proper form, completion of the lift according to regulations, and whether the lift was completed without any assistance.
#24 Lift off
The initial assist given to a powerlifter at the beginning of a bench press, helping them move the barbell from the rack to the starting position. It ensures a safe and controlled start to the lift.
#25 Nose tork
A stimulant, often in the form of an ammonia inhalant, used by lifters to heighten alertness and focus right before a lift. Commonly seen being sniffed during competitions for a short-term psychological edge.
#26 Pause
A required technique in competition where the lifter must briefly hold the barbell motionless on their chest during the bench press before pressing it back up. It demonstrates control and ensures a fair and consistent standard for each lift.
#27 Rack
The structure used to hold the barbell at the start and end of a lift, particularly for the squat and bench press. Athletes set the rack height to match their needs for a safe lift execution.
#28 Rep
Short for “repetition,” it refers to a single complete movement of an exercise, from the start position back to the start. In training, multiple reps are performed to increase strength, power, and muscular endurance.
#29 Sleeves
Cylindrical support wear that goes over the knees or elbows to provide compression and warmth, potentially aiding in joint stability and minor injury prevention. They’re permitted in raw powerlifting competitions and differ from wraps by not having to be wound tightly.
#30 Wilks score
The Wilks score is a coefficient used in powerlifting competitions to compare the strength of lifters against each other, regardless of their body weight. It is calculated using a formula that factors in the lifter’s body weight and the total weight lifted.
FAQ
What are the three lifts in powerlifting called?
The squat, the bench press and the deadlift, together known as the big three. They are contested in that order, and each lifter gets three attempts at each one.
What is it called when a powerlifter fails every attempt?
Bombing out. Failing all three attempts in any one of the lifts leaves a lifter without a total, so the rest of the meet no longer counts for them.
What do you call a lifter’s combined score in powerlifting?
The total. It is the sum of the heaviest successful squat, bench press and deadlift, and it decides the placings within a weight class.
What is the difference between raw and equipped powerlifting?
Raw lifters use only a belt, wrist wraps and knee sleeves. Equipped lifters compete in supportive squat suits, bench shirts and knee wraps, which store energy and allow considerably heavier lifts. The two are judged as separate divisions.
What is it called when a squat is deep enough to count?
Hitting depth, or breaking parallel. The hip crease has to drop below the top of the knee, and three judges decide whether it did.
They divide into the lifts (back squat, bench press, deadlift, lockout, depth), the meet (attempt, opener, flight, total, bomb out) and the gear (belt, sleeves, knee wraps, singlet, raw, equipped). The powerlifting glossary above lists them together.
What are some Powerlifting terms for beginners?
“Back squat,” “bench press,” and “deadlift” are some Powerlifting terms beginners should start with. These exercises form the core of Powerlifting competitions and training routines.
What are some funny Powerlifting terms?
“Nose tork” and “bomb out” are some funny Powerlifting terms. The former refers to ammonia inhalants used for a mental boost, while the latter means failing all attempts at a lift.
What is a famous Powerlifting phrase?
“Meet total,” is a famous Powerlifting phrase. It refers to the sum of a lifter’s best successful attempts in the squat, bench press, and deadlift during a competition.
