30 Must-Know Powerlifting Terms, Phrases and Slang

Dive into the gritty glossary of powerlifting, where grunts meet glory.

These 30 buzzwords arm you for the iron battlefield, whether pumping iron or fist-pumping from the crowd.

Ready to talk the mighty talk? Let’s lift the lid on this powerhouse lingo!

Must-Know Powerlifting Terms, Phrases and Slang:

1. Back squat
2. Bench press
3. Deadlift
4. Equipped
5. Flight
6. Lockout
7. Meet
8. Opener
9. Platform
10. Raw
11. Set
12. Spotter
13. Total
14. Warm-up area
15. Weight class
16. Attempt
17. Belt
18. Bomb out
19. Collars
20. Depth
21. Failure
22. Grip
23. Judge
24. Lift off
25. Nose tork
26. Pause
27. Rack
28. Rep
29. Sleeves
30. Wilks score

#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.

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