Powerlifting is a strength sport that revolves around three main lifts: the squat, bench press, and deadlift. Success in powerlifting not only requires brute strength but also a deep understanding of various techniques, equipment, and training methodologies. Whether you’re a seasoned powerlifter or new to the sport, mastering the terminology is crucial for effective communication, training, and competition.

This comprehensive glossary of powerlifting terms is designed to provide clarity on the language of the sport. From specific lifts and training cycles to equipment and competition day lingo, this guide covers the essential vocabulary every powerlifter should know. Understanding these terms will enhance your training experience, help you navigate the competitive landscape, and ensure you are well-prepared for every aspect of powerlifting.

Let’s delve into the key terms that define the world of powerlifting, providing you with the knowledge to lift smarter, train harder, and compete with confidence.

ATG (Ass to Grass) – Squatting to the depth at which the hamstrings are resting on, or touching, the calves.

Baby Powder – Often applied to the front of the legs in order to assist the sliding of the bar along the legs during the deadlift.

Bands – Large “rubber bands” used by powerlifters to increase resistance on a specific portion of an exercise, such as the top of the bench press or squat.

Bench Shirt – A specially designed shirt used in competitive powerlifting to increase the amount of weight a lifter can bench press and to add shoulder stability.

Boards – Boards of varying thickness used to shorten the range of motion while bench pressing.

BO (Bomb Out) – To fail at every attempt at one of the competitive lifts (squat, bench press, deadlift) in a powerlifting meet.

Cambered Bar – A bar with a bend in it, altering the center of gravity and often used to increase the range of motion in exercises like the bench press.

Chains – Heavy, large-diameter chains used by powerlifters to increase resistance at the top of exercises such as the squat, bench press, and deadlift.

Chalk – Chalk or magnesium carbonate powder used to aid grip by reducing moisture and increasing friction between the hand and the barbell.

Chucks – Converse Chuck Taylor All-Star sneakers, popular for deadlifting due to their flat soles and minimal cushioning.

Conjugate – A method popularized by Louie Simmons of Westside Barbell, involving max effort days and dynamic effort days, and using variations with specialty bars, bands, and chains.

Deadlift Jack – A lever tool used to prop up a barbell off the floor to make loading and unloading plates easier and faster.

Deadlift Suit – A tight-fitting singlet, generally made of polyester or canvas, that provides support to the lifter during deadlifts.

Deload – A period in a training cycle where a lifter uses lower weights and/or volume to aid in recovery and prepare for a meet or a new training cycle.

DQ (Disqualified) – When a lifter is disqualified from a competition, usually for failing to adhere to the rules or for failing to complete a lift within the specified attempts.

Erector Shirt – A polyester shirt used in the squat and deadlift that helps the lifter maintain proper posture throughout the lift by providing support to the upper body.

Federation – An organization that holds and promotes powerlifting meets, providing rules for performance and judging of the lifts, organizing competitions, and keeping records.

Flight – A grouping of lifters at a powerlifting competition, organized to streamline the competition process.

Floor Press – A bench press variation used to strengthen the top half of the lift by having the lifter lie on the ground and lower the barbell until the triceps touch the floor.

Gear – Equipment worn during lifts that is not part of normal clothing, including weightlifting belts, wraps for joints, and special lifting suits.

Groove – The optimal path the barbell should follow in the competitive lifts.

Knee Wraps – Long pieces of material wrapped around the knees to provide support and assistance in the squat and sometimes the deadlift.

Lock Out – The final phase of the range of motion in the bench press, squat, or deadlift, where the lifter fully extends their arms or legs to complete the lift.

Macrocycle – The largest type of repeating cycle in any powerlifting program, consisting of a series of mesocycles and ending with a peaking mesocycle leading into competition.

Manta Ray – A hard plastic device that fits on the barbell to make squatting more comfortable by distributing the weight more evenly across the shoulders.

Mesocycle – A series of microcycles executed in sequence, representing a specific block of training with a particular focus.

Microcycle – The smallest repeating cycle in a training program, often corresponding to a week but not always seven days long.

Miss – A failed lift attempt.

Monolift – A specialized squat rack that allows the lifter to unrack and squat the weight without walking it out.

MSM (Mechanically Similar Movements) – Movements performed immediately after the main work, modified to safely add additional volume while remaining mechanically similar to the main lift.

OpenPowerlifting – The main database of all powerlifting results and records, accessible at www.openpowerlifting.org. (best thing to happen for the sport)

Opener – The first attempt in a squat, bench press, or deadlift at a powerlifting competition.

Parallel – Squatting depth at which the crease at the hip is parallel to the top of the knee.

Partials – Performing an exercise through only a portion of the normal range of motion.

Peaking – The final phase before a meet or testing maxes, where training volume decreases and intensity increases to prepare for maximum performance.

Periodization – Organizing training into cycling periods of varying intensity and/or volume to allow for better recovery and adaptation.

Power Rack – A rack with safety bars to catch the barbell if a lifter fails a lift.

PR (Personal Record) or PB (Personal Best) – The best performance a lifter has achieved in a specific lift.

Pussy Pad (Manpon, Maxi Pad) – A rolled-up towel or foam roll fitted on a squat bar to cushion the neck or back.

RAW – A term used to describe lifting with minimal or no supportive equipment.

Reds – The signals or lights given by judges to indicate a failed or illegal attempt in the competitive lifts.

RIR (Reps In Reserve) – A method of gauging effort by estimating how many more repetitions could be completed beyond the prescribed set.

RPE (Rate of Perceived Exertion) – A scale used to measure the intensity of a lift based on how it felt to the lifter.

SC (Scratched) – When a lifter decides not to attempt a lift.

SSB (Safety Squat Bar) – A type of barbell with padded shoulder supports and handles extending in front of the lifter.

SBD – An acronym for Squat, Bench, Deadlift; referring to the three competitive lifts in powerlifting.

Sticking Point – The part of the range of motion in the squat, bench press, or deadlift where the lifter often struggles the most.

Suit Slippers – Lycra stockings used to make putting on a squat or deadlift suit easier.

Suicide Grip – A bench press grip where the thumbs are placed on the same side of the bar as the fingers.

The Big Three – The three competitive lifts in powerlifting: the squat, bench press, and deadlift.

Total – The sum of the best successful attempts in the squat, bench press, and deadlift during a powerlifting competition.

Touch and Go (Bench Press) – A bench press performed without pausing at the chest.

Westside – A renowned gym in Ohio led by powerlifting coach Louie Simmons, known for its conjugate method of periodization.

Whites – The signals or lights given by judges to indicate a successful attempt in the competitive lifts.

Wilks and DOTS – Formulas used to give lifters a score that compares strength pound for pound.

Wrist Straps – Straps used to help the lifter maintain their grip on the bar during heavy lifts.

Wrist Wraps – Wraps used to support the wrists during heavy lifting.

EXERCISES

EVENTS

COMMUNITY