If you think powerlifting is just about squat, bench press and deadlift – think again. There’s a phenomenal amount to get to grips with – especially if you want to compete.

To help you get started, we spoke to British Powerlifting and put together our official A to Z of powerlifting.

Below, we cover everything from signals to scoring, arches to attempts and much more.

Ideal if you’re looking to get involved or simply want to know more about the discipline.

A  

Arch  

In competition, the ultimate goal is to lift the maximum amount of weight possible. By employing an arch, the body is placed in a more optimal pressing position, whilst simultaneously reducing the R.O.M (range of motion) or distance that the bar has to move from chest to lockout. 

This was formerly known as the ‘Collins Arch’, named after an early proponent of the high arch.   

Attempts  

You are only allowed three attempts at each discipline: squat, bench press and deadlift. The lifter’s highest valid attempts in each discipline are added together to achieve their competition total.  Failure to have a lift passed in one of the disciplines will mean that a total will not be possible, and the lifter will not be able to place in the event.  

B

British Powerlifting  

British Powerlifting is the leading Powerlifting Organisation in the UK. You can read all about them in our blog, Powerlifting: A Passion, A Lifestyle, an Artform. 

Bench press  

The bench press is one of the three disciplines that make up a full powerlifting competition and the second lift performed, in-between the squat and the deadlift. 

Bench press only events are also held from Regional/Divisional, through to International Level.  

C  

Control  

Powerlifting competitions have strict rules and the referees will be watching that you have performed each move correctly.  

This takes a huge amount of control – especially when competitors will be battling competition day nerves on top of their lifts.  

All lifts, irrespective of speed and explosiveness, should be performed in a controlled manner. 

Classes  

There are different weight and age classes for all powerlifting competitions. These are split out for both men and women. The men’s classes start at 53kg (for sub-junior and junior only) and 59kg for adults and go up to 120kg plus.  

And the women’s classes start at 43kg (for sub-junior and junior only) and 47kg for adults and go up to 84kg plus.  

Competitors can be as young as 14 and go up to any age – even over 70s can compete. The age classes are split out into Sub-junior, Junior, Master I, Master II, Master III and Master IV.  

D  

Deadlift  

The deadlift is the third and final discipline to be performed in a full powerlifting competition.  The deadlift can change the outcome of a competition with closely tied lifters sometimes battling it out to the very final attempt for the win. Tactical changes to planned attempts are sometimes made by seasoned coaches and lifters at this stage.    

It’s likely that powerlifters will train using both conventional and sumo (wide leg) deadlifts. Sumo deadlifts greatly reduce the range of motion that the bar needs to pass through, and for some body types, this can prove extremely advantageous. 

Doping  

British Powerlifting is extremely clear about its opposition to drugs in sport and strictly adheres to the IPF (International Powerlifting Federation) and the WADA (World Anti-Doping Agency) codes. All international lifters are required to register with the IPF and are included in their Out-of-Competition Testing Pool. In addition, competitors for British Championships are required to complete a 'whereabouts' form, as part of an online application process, to enable out-of-competition testing in the time period preceding the championships. 

British Powerlifting is the only UK powerlifting organisation to have WADA approved drug testing independently carried out.  

E  

Equipped powerlifting  

Equipped powerlifters are allowed to compete while wearing a supportive squat suit, knee wraps, and a bench shirt or a deadlift suit. Because these aid powerlifting, equipped powerlifters compete separately to unequipped powerlifters (who cannot wear any of these things).   

Etiquette  

Powerlifters need to follow strict rules at powerlifting events, as well as more informal etiquette.  

Want more info? Check out the British Powerlifting Competition Guide.

Good Powerlifting etiquette would include simple informal rules, such as not stepping through the racks after completing a squat. Or not stepping over the deadlift bar or intentionally using unnecessary force when returning a bar to the racks or floor upon completion of a lift. Good Powerlifting etiquette would also cover personal conduct, both on and off the platform. This means lifters are expected to behave appropriately in front of an audience of spectators, as well as towards the officials and other lifters. 

F 

Fortitude  

Lifting requires just as much mental strength as it does physical strength. And powerlifters need to develop their mental fortitude for pushing past PBs as well as succeeding in competitions.  This extends to determination throughout the more demanding phases of a training programme. 

Failure  

Failure during competition is often as a result of a failure to adhere to the rules or because the weight is too heavy. Both of these causes are easily rectified by better knowledge and careful planning on the part of the lift and/or coach. 

Powerlifters sometimes train to technical failure and more rarely (and usually not by design) to actual failure. However, they need to manage this with their coach in order to not put themselves at risk of strain or injury.  

G  

Grip  

There are many different types of grip used by lifters in powerlifting. In general, they are often dictated by the lifter’s body type, leverages and personal preference. IPF rules specify what grip can and cannot be used in competitions. These rules are put in place in the interests of competitive uniformity and safety. For example, a thumbless grip being disallowed in the bench press discipline. 

Squat grips include - full grip, open-hand grip  

Deadlift grips include - fingertip grip, hook grip, double overhand grip, mixed grip, thumbless mixed grip. 

Bench press grips include - wide grip and narrow grip. 

H  

Hierarchy  

British Powerlifting is affiliated with the International Powerlifting Federation and the European Powerlifting Federation. It comprises England, Wales, Scotland and Northern Ireland. England is further split into nine geographic regions or divisions, Yorkshire and North East, North West, North Midlands, West Midlands, East Midlands, South Midlands, Greater London, South West and South East. The home nations are also separately affiliated with the Commonwealth Powerlifting Federation, and as such compete at the bi-annual Commonwealth Powerlifting Championships. 

I  

IPF  

IPF stands for International Powerlifting Federation and is the premier global powerlifting federation. As an organisation, it is partnered with the Special Olympics and is a member of the Global Association of International Sports Federations. Competitors from the IPF have the opportunity to compete at the World Games. 

Injury  

As with all athletes, injuries can occur among powerlifters during training and competitions. Injuries can interrupt training and force changes to planned events. So, it’s really important that lifters plan training carefully and work on weak areas. 

Intensity  

When training, powerlifters will need to pay attention to the intensity they’re working at. This will vary depending on the stage an individual lifter is at in their training programme. Intensity is usually calculated by the total weight lifted in a set or session, divided by the number of repetitions performed.   

K 

Kilograms   

In the UK, powerlifters work with weights in kilograms. Lift totals and bodyweight are also recorded in kilograms.  

Knurling  

The centre, and majority, of a traditional 7ft Olympic weight bar is textured to help give a secure grip. This is called knurling. 

L  

Loaders  

At every powerlifting competition, there will be a team of around 2-5 experienced loaders (depending on the load being lifted). They not only adjust the bar, rack and weight load but they also make sure the bar is clean and ready for each lifter.   

Most importantly, they are responsible for each lifter’s safety. So, if they don’t make the lift, the loaders can take the bar off them.   

Loaders at each powerlifting competition will be wearing the same t-shirt and will be equipped with proper shoes.  

M  

Membership  

Powerlifters need to be a British Powerlifting member to be able to compete in any British Powerlifting competition.   

Anyone can be a member and membership needs to be renewed once a year. 

N  

Narrow grip  

A narrow grip is a technique used in bench press training which enables the lifter to primarily train their triceps, as well as chest and shoulders.   

For a narrow grip bench press, lifters will generally have their hands directly above their shoulders. This grip greatly increases the range of motion that the bar passes through and is therefore unlikely to be used in Powerlifting Competition. 

Novice events  

If you’re new to powerlifting, you can compete in a novice event which will give you the opportunity to compete against lifters of a similar level. And it will also give you a feel for what it’s like to compete.  

These competitions are usually Classic (Unequipped), so no knee wraps or supportive suits are allowed. You also don’t need to qualify for novice events. 

O  

Opening attempts  

At powerlifting competitions, you have three attempts to lift as high a weight as possible in each Discipline.   

The opening attempt is your first attempt. This will be your lowest weight load out of all three lifts and should be a weight that you can comfortably achieve under any circumstances. If you fail your opening attempt, you cannot lower the weight for your next lift. You must either retake the same weight or lift more. Therefore, your opening attempt selection must be chosen wisely. 

P  

Programmes 

A training plan devised to lead towards specific goals or event, either in the short or long term. 

Powerlifters need to stick to a training programme in order to stay on track with their strength goals. For serious powerlifters, this programme is often set by their powerlifting coach.

Q  

Qualification  

Members of British Powerlifting need to have achieved the qualifying total to be able to compete in National Championships and British Championships.  

The qualifying totals are reviewed annually and are based on the recent championship performance and attendance. 

Qualifying totals must be achieved at sanctioned British Powerlifting events.  

R  

Referees  

At each competition, lifts are adjudicated by three referees, seated in front and to either side of the platform. For larger competitions, there will be a broad team of officials who will rotate between refereeing and other duties – such as weigh-ins – throughout the day. 

The referees have the final say on whether a lift is ‘passed’ or not.  

When the lift is finished, a decision will be given in the form of either lights, cards or paddles. White lights are shown for a ‘good lift’ and red, blue or yellow for a ‘no lift’, depending on the reason for failure. 

Three whites: Good Lift  

Two whites: Good Lift  

One white or less: No Lift  

Repetitions  

A single repetition is one completion of any given lift. The term ‘repetitions’ refers to the number of single lifts a lifter does to complete their set.  

Resistance  

Resistance training and progressive overload is the fundamental method by which Powerlifters increase their strength over the course of a training cycle. 

Resistance bands can be a useful training tool and heavy-duty bands are widely used by powerlifters to progressively increase the amount of resistance across the course of a lift. 

Bands can be used for all three main lifts – squats, bench presses and deadlifts.  

Resistance Bands can also be used to supplement strength training as well as to warm up and improve mobility. 

Rest  

Powerlifters have high-intensity training programmes in order to build strength. This means they need to counter-balance their training with plenty of rest to aid their recovery. 

Rests between sets are also important. Powerlifters need to make sure their muscles are completely ready to do the next set so that they can get the most out of their training.  

S  

Set 

A number of repetitions performed in succession. The number is usually decided in advance. 

Squat  

Squats are one of the three lifts performed at powerlifting competitions. It is the first of all three lifts. 

Schedule  

A training schedule is essentially a plan drawn up for each training session, detailing the lifts to be performed and the number of sets, reps and amount of rest etc. These schedules are extremely detailed and add substance to the broader training programme. 

Powerlifting competitions also follow a strict schedule. From weigh ins to lifts, there is a strict amount of time allotted for each section and competitor.  

Sticking point  

Sticking points refer to the point during the execution of a competition lift or gym repetition where the weight slows down or grinds to a halt. 

Signals  

When performing in competitions, powerlifters will be given a series of signals by the chief referee, to tell them when they can begin and complete their lifts.  

Signals are given in the form of both visual and audible commands.  

Scoring  

At powerlifting competitions, your final score is the accumulation of your highest, successful attempts for all three types of lift.  

So, this will be your highest recorded squat plus your highest recorded bench press plus your highest recorded deadlift.  

A detailed scoreboard is provided and updated at each competition which shows lifters’ names arranged by order of lifting for each session. This allows the audience to follow the action in detail, as well as give lifters and coaches crucial information for selecting subsequent attempts. This can be especially useful on the final deadlift attempt when two changes to the submitted attempt are permitted. 

T  

Technical rules  

To make powerlifting competitions as accurate and as fair as possible, there is a large number of technical rules that need to be followed.  

The full technical rule book of powerlifting is set by the International Powerlifting Federation. It includes everything from set up, to positioning, form, clothing and more. 

Timing  

Timing at powerlifting events is crucial to a lifter’s performance. For example, lifters have 60 seconds from the bar being called as, “loaded” to get into position and begin their lift. In equipped lifting, careful timing is required to ensure that tight knees wraps are not put on too early, and wrapping should ideally be completed as you are called to the platform. 

Timing is also important in the run up to a competition as the countdown will affect both the lifter’s training schedule and diet.  

Tonnage  

Tonnage/Poundage refers to the total amount of weight lifted over a given amount of time – usually a single training session.   

U  

Unequipped powerlifting (Classic)  

Powerlifting competitions are divided into Equipped and Unequipped.  

Unequipped Powerlifting competitions are now referred to as ‘Classic Lifting’ and allow only a belt, knee sleeves and wrist wraps for support.  

So, squat suits, knee wraps, bench shirts and deadlift suits are not allowed in Classic Lifting competitions.   

V  

Volume  

Volume, in powerlifting, refers to how much training you’re doing across a given period. It’s very important for tracking strength progression:  

Volume = sets x reps x weight  

Too low a volume will lead to stagnation. And too high a volume will lead to overtraining.  

W  

Wraps  

Powerlifters competing in equipped powerlifting competitions are allowed to wear knee wraps and wrist wraps. These can help to support a lifter’s joints while they lift and allow them to take on more weight without injuring themselves. 

Wrist wraps are permitted in Classic (Unequipped) British Powerlifting events. However, knee wraps are not. 

Weigh in  

When registering for a competition, powerlifters need to state what weight class they wish to enter for. They then need to make sure they fall within that specific weight category on the day of the competition.  

Weigh in lasts for an hour and a half and happens at the beginning of every competition and finishes half an hour before lift-off.  

If competitors are under or overweight, they have the opportunity to weigh themselves again within the allotted weigh in time, to try and meet the required weight.   

If they still don’t meet their registered weight class requirements at a British or International Event, then they will be unable to compete. At Divisional/Regional level they may still be able to lift as a guest (at the discretion of the organisers) although they will not be able to win or place.  

 As a guest lifter, powerlifters can still set divisional records as well as register a qualifying total for national competitions.  

Warm up  

After the weigh in, competitors will have an opportunity to rest, rehydrate and grab a bite to eat. They’ll then begin to warm-up before the competition begins. Competitions will be run in order of weight-class. So, heavier lifters will often be warming up as lighter lifters are competing.  

Warming up is a really important stage of lifting and vital for performing heavy lifts. Not just for preventing injury but also for preparing your body to take on more weight.  

Warm up sets usually start off lighter than what you would normally lift and get progressively heavier.  

Wide grip  

A wide grip can be used on all lifts. When doing squats, some lifters choose to take a wide grip, often due to poor shoulder flexibility. However, the hands must not grip the sleeve of the bar. 

In bench pressing, a wider grip will result in a greatly reduced range of motion and therefore, allow for a greater amount of weight to be handled and pressed. 

For deadlifts, a wide grip or ‘snatch grip’ deadlift is a great accessory lift in training and is good for building a strong back which is vital for powerlifting.  

Y  

Young powerlifters  

Powerlifters can start competing as young as 14-years-old in the Sub-Junior and Open categories of British Powerlifting.  

Z  

Zzzzzzzzz… 

Plenty of rest is essential! 

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Tags: Exercise Type > Strength