Powerlifting Glossary

B

Bench Press

One of the three competition lifts in powerlifting. The lifter lies on a bench, lowers the bar to the chest, pauses on command, then presses to full arm lockout on the "press" command. A failed lift (no press command, bar misgroove, or hitching) results in a red light.

Belt

A supportive leather or nylon strap worn around the midsection during heavy lifts. In competition, belts must meet federation thickness and width specifications. A belt increases intra-abdominal pressure, improving core stability under maximal load.

Bodyweight Class

See Weight Class. Powerlifting competition is organised into bodyweight categories so lifters of similar size compete against each other.

C

Calibrated Plates

Competition-grade weight plates machined to exact tolerances (typically +/- 10 g). Required at sanctioned meets so that the loaded bar weight is precisely known. Calibrated plates are often coloured by denomination: red (25 kg), blue (20 kg), yellow (15 kg), green (10 kg), white (5 kg), and black (2.5 kg and smaller).

Commands

Verbal signals given by the head judge to start and complete each lift. Squat commands: "squat", "rack". Bench commands: "start", "press", "rack". Deadlift command: "down". Missing a command or moving before it is given results in a red light.

Competition Total

The sum of a lifter's best successful squat, best successful bench press, and best successful deadlift. A lifter must record a successful attempt in all three lifts to achieve a total. The total determines final placement within a weight class.

Conventional Deadlift

A deadlift style in which the feet are placed roughly hip-width apart and the hands grip the bar outside the knees. Compared to sumo, conventional typically demands greater lower-back and hamstring contribution. Both styles are legal in all major federations.

D

DOTS

A bodyweight-adjusted scoring formula used to compare strength across weight classes. It uses a polynomial equation of bodyweight that produces a coefficient multiplied by the total. Higher is better. DOTS is not an IPF formula: the IPF uses IPF GL Points, while many other federations, including the USPA, use DOTS for best lifter awards.

Deadlift

The third competition lift. The lifter pulls the bar from the floor to a fully erect standing position with knees locked and shoulders back. The lift is complete on the "down" command. Hitching (using the thighs as a ramp) and excessive bar descent before completing the lift result in red lights.

E

Equipped

A competition division in which lifters may use supportive gear such as a squat suit, bench shirt, or deadlift suit in addition to a belt and knee wraps. Equipped lifts are typically heavier than raw lifts due to the stored elastic energy in the suits. Equipment rules vary by federation.

F

Federation

An organisation that sanctions powerlifting competitions, sets the rulebook, and maintains records. Major federations include the IPF (and its national affiliates such as USAPL, CPU, and British Powerlifting), the WRPF, USPA, and RPS. Federations differ in equipment rules, drug-testing policies, and approved lift techniques.

Flight

A group of lifters who warm up and compete together in the same session. In large meets, lifters are divided into flights (A, B, C, etc.) to manage warm-up room logistics. All squat attempts are completed across all flights before moving to bench press.

G

Goodlift Points

The IPF's scoring formula since 2020, also called IPF GL Points. It uses an exponential curve fitted to elite results, with separate constants for men and women, classic and equipped, and full powerlifting and bench press. Elite international lifters score around 100. It is a different formula from DOTS.

I

IPF

International Powerlifting Federation - the oldest and largest international powerlifting body, founded in 1972. The IPF governs World Championships and maintains the most stringent drug-testing and equipment-approval standards in the sport. It is recognised by WADA and SportAccord.

J

Judges

Three officials who evaluate each lift attempt. The side judges observe technique from the sides; the head (centre) judge gives commands and signals. Each judge independently signals a white light (good lift) or red light (no lift). Two white lights are needed to pass an attempt.

K

Knee Sleeves

Neoprene tubes worn over the knee joint to provide warmth and mild compression during squats. Legal in raw divisions at most federations. Unlike knee wraps, sleeves provide minimal mechanical assistance and are primarily used for joint comfort and injury prevention.

Knee Wraps

Elastic bandages wound tightly around the knee before a squat. Wraps store elastic energy at the bottom of the squat and can add significant weight to a lifter's squat. Knee wraps are typically allowed only in "wraps" or equipped divisions, not in raw divisions.

L

Lift-Off

A spotter assistance service where a handler helps the lifter unrack the bar at the start of the bench press. The lifter must call for a lift-off if desired. Once the bar is taken and the lifter is in position, the lift-off helper must release the bar before the head judge gives the "start" command.

Lockout

Full extension of the relevant joints to complete a lift. On the bench press, lockout requires full elbow extension. On the deadlift, lockout requires knees and hips fully extended with shoulders back. Incomplete lockout is the most common cause of red lights on the deadlift and bench press.

M

Meet Director

The individual responsible for organising and running a sanctioned powerlifting competition. Responsibilities include registering the meet with the federation, booking the venue, arranging equipment and judges, managing athlete registration, and overseeing meet-day logistics.

Mono-Lift

A squat rack that allows lifters to unrack and re-rack the bar without walking it out. The hooks swing out of the way after unracking so the lifter can squat in place. Mono-lifts are used at many equipped meets. Some raw federations and most local meets use standard power racks that require a walkout.

O

One Rep Max (1RM)

The maximum weight a lifter can successfully lift for a single repetition with full technical compliance. In competition, your best successful attempt is your competition 1RM for that lift. Estimated 1RM formulas (Epley, Brzycki, etc.) can extrapolate a 1RM from sets of 2-10 reps.

Opener

A lifter's first attempt in a lift. Openers are typically set conservatively at 90-93% of the lifter's best training lift - a weight they can hit on their worst day. A successful opener guarantees a competition total and builds confidence for heavier second and third attempts.

P

Pause

A competition bench press requires the bar to pause on the chest (motionless contact) before the "press" command is given. The duration is at the judge's discretion. Bouncing the bar or pressing before the command results in a red light. Some training programmes use "paused reps" to build competition-specific strength.

Personal Record (PR)

A lifter's best-ever performance for a specific lift, whether in competition or training. Competition PRs (also called meet PRs) are distinguished from gym PRs. Improving your competition total at each meet is the primary goal for most competitive powerlifters.

R

Rack Height

The j-hook position on the squat rack or bench uprights, set to fit the lifter's body proportions. Lifters declare their rack height during equipment check and may request adjustments before each attempt. Incorrect rack height wastes energy or forces an unsafe walkout position.

Raw

A competition division in which lifters may use only a belt and knee sleeves (and a singlet, wrist wraps, and approved shoes) - no supportive suits or knee wraps. Raw powerlifting is the most popular division globally. Some federations further split into "raw" (sleeves permitted) and "raw with wraps" (knee wraps permitted).

RPE

Rate of Perceived Exertion - a subjective scale (1-10) describing effort during a set. RPE 10 means maximal effort with no reps remaining; RPE 8 means two reps left in the tank. RPE-based programming (popularised by Mike Tuchscherer's RTS system) autoregulates training load based on daily readiness rather than fixed percentages.

S

Singlet

The required competition garment - a one-piece, form-fitting suit worn over a t-shirt. Singlets must meet federation specifications for leg coverage and strap width. Approved brand lists vary by federation. The singlet must be worn during the weigh-in equipment check.

Squat

The first competition lift. The lifter unracks the bar across the upper back, receives the "squat" command, descends until the hip crease breaks parallel with the top of the knee, and stands to full lockout before receiving the "rack" command. High squats (failing to break parallel) and early racking are the most common causes of red lights.

Squat Depth

Competition squats require the lifter's hip crease to descend below the top of the kneecap (breaking parallel). Depth is judged visually by the side judges. Consistent training with competition-depth squats and video review is essential before competing.

Sumo Deadlift

A deadlift style in which the feet are placed wide apart (often near the collar) and the hands grip the bar inside the knees. Sumo reduces the range of motion compared to conventional and shifts emphasis toward the quads and adductors. Both sumo and conventional are legal in all major federations.

Super Total

A combined score used in some full-power competitions that includes Olympic weightlifting totals (snatch + clean and jerk) in addition to the powerlifting total. Rare in modern competition; most athletes specialise in one discipline.

T

Tested / Untested

Describes whether a federation or division conducts drug testing. Tested federations (IPF and affiliates, USAPL, CPU) conduct WADA-compliant testing with out-of-competition testing programs. Untested federations allow performance-enhancing drugs. Records are kept separately between tested and untested divisions.

Touch-and-Go

A bench press technique in which the bar briefly touches the chest and immediately rebounds upward without a pause. Touch-and-go is not legal in competition (which requires a full pause), but is commonly used in training. Lifters preparing for competition should include paused bench work to match the competition standard.

Total

See Competition Total. The total is the primary metric for determining placement in powerlifting. A lifter who fails all three attempts on any single lift is said to have "bombed out" and receives no total.

W

Weight Class

A bodyweight category used to group competitors of similar size. IPF weight classes for men (kg): 59, 66, 74, 83, 93, 105, 120, 120+. For women: 47, 52, 57, 63, 69, 76, 84, 84+. Lifters weigh in before competition; those who miss their weight class are disqualified or moved up.

Wilks

A bodyweight-adjusted scoring formula developed by Robert Wilks to compare totals across weight classes. The Wilks coefficient is calculated from a polynomial equation applied to the lifter's bodyweight and multiplied by the total. The IPF used Wilks until the end of 2018, then IPF Points in 2019 and IPF GL Points from 2020. Wilks is still used by some other federations and for historical comparisons.

Wraps

See Knee Wraps. Also used informally to describe wrist wraps - supportive bandages wound around the wrist joint for bench press and overhead movements. Wrist wraps are legal in all divisions and meet specifications for length and construction.