Powerlifting Glossary: Terms, Slang & Competition Language

Definition: One official squat, bench press or deadlift taken on the platform. In a standard full power meet, a lifter can make up to three attempts in each lift.

In practice: Attempts normally increase in weight. Once an attempt is submitted, the exact rules for changes depend on the federation and the stage of competition.

Definition: The first attempt in a lift. A good opener is usually a weight the lifter expects to complete confidently under meet commands and judging.

In practice: The opener is not supposed to prove peak strength; its first job is to put a successful number on the scoreboard.

Definition: The second and third opportunities in each lift after the opener. These attempts are where lifters usually build the total and, if the day is going well, chase a planned PR.

In practice: Attempt selection should reflect how the previous lift moved rather than a pre-meet plan at any cost.

Definition: The sum of the lifter’s best successful squat, best successful bench press and best successful deadlift.

In practice: A powerlifting meet is ultimately scored around successful lifts and the resulting total.

Definition: Failing to record a successful attempt in one of the required lifts, which means the lifter cannot post a full meet total.

In practice: For example, missing all three squat attempts ends the chance of producing a full squat-bench-deadlift total.

Definition: A “Good Lift” is an attempt accepted by the referees. A “No Lift” is rejected because one or more technical requirements were not met.

In practice: In IPF competition, the referee lights show the decision after the attempt.

Definition: White lights indicate a good lift; red lights indicate a no lift. A majority of referee decisions determines the result.

In practice: The specific reason for a red light depends on the lift and the technical fault observed.

Definition: The referee signals that control when the lifter may start, continue or finish a competition lift.

In practice: Under the current IPF rules: squat uses “Squat” and “Rack”; bench uses “Start,” “Press,” and “Rack”; deadlift ends with the “Down” command.

Definition: A group of lifters who take their attempts in rotation. Large meets divide competitors into flights so warm-ups and platform timing remain manageable.

In practice: If you are in Flight B, Flight A normally lifts before you for that discipline.

Definition: The official bodyweight check before lifting. It determines the lifter’s competition weight class and confirms eligibility for that class.

In practice: Weigh-in timing and procedures vary by federation, so use the rules for the meet you are actually entering.

Definition: The numbered rack setting used for the squat or bench so the bar is positioned correctly for the lifter.

In practice: Knowing your rack height before the session saves time and reduces last-minute setup problems.

Definition: The designated competition area where official attempts are performed in front of referees.

In practice: Training-room habits do not override platform commands or technical rules.

Definition: At major competitions, the jury supervises officiating and may handle specific rule or referee issues under the federation’s technical rules.

In practice: The jury is not simply another set of side referees; its responsibilities are defined by the competition rules.

Definition: The heaviest load a lifter can successfully complete for one repetition in a specific lift under the conditions being used.

In practice: A gym 1RM and a competition 1RM may differ because meet commands, equipment and judging change the task.

Definition: Any personal best. A PR can be a heavier single, more reps with the same weight, a rep-max record, a meet total or another clearly defined improvement.

In practice: A PR is broader than a 1RM; not every PR is a one-rep maximum.

Definition: A set of one repetition. Singles can be light, moderate or maximal depending on the program.

In practice: Submaximal singles are often used to practice heavy-lift technique without turning every session into a max test.

Definition: A subjective 1–10 effort scale often used in strength training. In the common powerlifting interpretation, RPE 10 means no additional clean reps were available, RPE 9 is roughly one rep left, and RPE 8 roughly two.

In practice: RPE is an estimate, not a laboratory measurement. Accuracy usually improves with experience.

Definition: An estimate of how many additional good repetitions the lifter could have completed before reaching failure.

In practice: RIR and RPE are related but are not literally the same scale. “2 RIR” is commonly treated as roughly RPE 8.

Definition: The heaviest or most demanding planned working set for a session or exercise.

In practice: A top set might be a single, triple, set of five or another rep target; it does not automatically mean a maximal attempt.

Definition: A working set performed after the top set with reduced load, effort or both.

In practice: Back-off work is commonly used to accumulate useful volume after the heaviest work is finished.

Definition: The amount of training work performed. Coaches may track it using sets and reps, hard sets, tonnage or other methods.

In practice: More volume is not automatically better; the useful amount depends on the lifter, exercise and training phase.

Definition: In strength programming, intensity usually refers to how heavy the load is relative to the lifter’s maximum or how demanding the effort is.

In practice: Always check how a program defines “intensity,” because some coaches use percentage of 1RM while others discuss effort.

Definition: A deliberately conservative reference max used to calculate training percentages. It is often lower than the lifter’s true all-out 1RM.

In practice: Using a training max can keep percentage-based work realistic across a full block.

Definition: A set where the lifter performs as many repetitions as allowed by the program’s stopping rule.

In practice: AMRAP does not always mean absolute failure. Some programs stop the set when technique degrades or when a specified RIR remains.

Definition: A planned reduction in training stress used to manage fatigue. It may reduce load, sets, reps, effort or some combination of them.

In practice: A deload may last several sessions or around a week depending on the program; it is not a universal fixed schedule.

Definition: A training phase designed to express strength at a target time, usually by increasing specificity and managing fatigue as competition approaches.

In practice: A peak often involves heavier competition-style work and less total volume, but the exact structure varies.

Definition: The final reduction in training stress before an important performance date so accumulated fatigue can drop without completely removing practice of the lifts.

In practice: A taper is usually part of a peaking process rather than a synonym for the entire peak.

Definition: An exercise used to support the main lifts by building muscle, practicing a related pattern or addressing a specific training need.

In practice: Examples include rows, split squats, triceps work and Romanian deadlifts.

Definition: A modified version of a main lift used for a specific purpose.

In practice: Pause squats, tempo bench presses, deficit deadlifts and close-grip bench presses are common examples.

Definition: The part of a repetition where bar speed slows most and the lift is hardest to continue.

In practice: A sticking point can reflect leverage, technique, fatigue or strength; one exercise variation does not automatically fix every sticking point.

Definition: Gym slang for a very slow, high-effort repetition that is still completed.

In practice: A grind describes how the rep moved, not whether it was good programming.

Definition: In IPF competition, the lifter must descend until the top surface of the legs at the hip joint is lower than the top of the knees.

In practice: That rule wording is more precise than the casual phrase “break parallel.”

Definition: The steps used to move a barbell from the rack into the final squat stance before the lift begins.

In practice: A controlled walkout saves energy and helps the lifter establish a repeatable stance before the command.

Definition: Two common back-squat bar positions. Low bar places the bar lower across the rear-shoulder shelf; high bar places it higher across the upper traps.

In practice: Neither position is universally better. Torso proportions, mobility, comfort and technique all affect the choice.

Definition: Using stored elastic energy and rapid direction change to come out of the bottom of a squat, or using a quick touch-and-go style in another lift.

In practice: In competition bench press, the bar must become motionless on the chest or abdominal area before the “Press” command; a touch-and-go rebound is therefore not the competition movement.

Definition: A squat variation where the lifter deliberately stops in the bottom position before standing up.

In practice: The pause removes some momentum and can be used to practice position and control.

Definition: Creating 360-degree trunk tension by expanding and stiffening the torso before and during a heavy lift.

In practice: Bracing works with or without a belt. A lifting belt provides a surface the trunk can press against; see our powerlifting belt sizing guide for belt fit.

Definition: An arched torso position used in the bench press while maintaining the contact points required by the rules.

In practice: In the current IPF rules, an arch is not automatically illegal, but the lifter must still satisfy the required body contact and bench-depth conditions.

Definition: Holding the bar motionless on the chest or abdominal area before pressing.

In practice: In IPF competition, the Chief Referee gives the “Press” command after the bar is motionless in the required position.

Definition: The place on the torso where the bar contacts during the bench press.

In practice: A repeatable touch point can help produce a consistent bar path, but the exact point varies by lifter and setup.

Definition: The completed top position of the bench press with the arms straight and elbows locked before the “Rack” command.

In practice: Simply moving the bar upward is not enough; the lift must reach the required final position and be held for the command.

Definition: An elastic bench-press training device worn around the upper arms that assists the bottom portion of the press.

In practice: It is commonly used for overload or bench variations. The amount of assistance depends on the exact device, fit and lifter, so there is no universal percentage gain.

Definition: The distance between the hands on the bar.

In practice: Grip width affects range of motion, joint angles and bar path. Competition rules may also place limits on hand position, so check the current federation rules.

Definition: A deadlift style with the feet relatively narrow and the hands outside the legs.

In practice: It is one of the two common powerlifting deadlift stances.

Definition: A deadlift style with a wider stance and the hands inside the legs.

In practice: Sumo can change torso angle and range of motion, but whether it is a better choice depends on the lifter rather than a universal rule.

Definition: A deadlift grip using one hand overhand and the other underhand.

In practice: It can improve bar security without straps, but lifters should understand the asymmetric arm position and use a setup they can control.

Definition: A grip where the thumb wraps around the bar and the fingers close over the thumb.

In practice: It can be very secure for heavy pulls but is often uncomfortable while the lifter adapts to the pressure.

Definition: Creating tension through the body and bar before the plates leave the floor so the lifter begins the pull from a controlled, loaded position.

In practice: On a flexible deadlift bar, this may include visibly taking some bend out of the bar before full separation from the floor.

Definition: A setup cue describing how a lifter positions the hips and torso against the bar to create tension before the pull.

In practice: The exact body position is individual; “wedge” is a cue, not one mandatory deadlift shape.

Definition: The final deadlift position with the body upright and knees locked, held until the referee gives the “Down” command.

In practice: Current IPF rules require the lifter to control the bar until the signal is given.

Definition: Using repeated support or upward movement of the bar on the thighs during the deadlift instead of completing the pull continuously under the rules.

In practice: Hitching is a common reason for a no lift in competition deadlifts.

Definition: A rigid or semi-rigid belt worn around the torso to provide a firm surface for bracing during heavy lifts.

In practice: A belt does not create the brace for you. Fit and position matter as much as the logo on the front.

Definition: A lifting belt closed with a lever mechanism that makes opening and closing fast and repeatable once adjusted.

In practice: Traditional levers are less convenient to resize on the fly; adjustable designs can reduce that limitation. See Lever vs Prong Lifting Belts.

Definition: A belt using a buckle with one or two prongs and a row of adjustment holes.

In practice: Its main practical advantage is easy adjustment between holes without moving lever hardware. See our lever vs prong comparison.

Definition: Common thickness choices for serious leather powerlifting belts. A 13mm belt is more rigid; a 10mm belt is generally more forgiving.

In practice: Under current IPF technical rules, 13mm is the maximum belt thickness. Read 10mm vs 13mm Powerlifting Belts for the full comparison.

Definition: Neoprene sleeves worn over the knees for compression, warmth and a more supported training feel.

In practice: Thickness and stiffness change how they feel. See 5mm vs 7mm Knee Sleeves and our SBD knee sleeve comparison.

Definition: Long elastic wraps wound around the knees to create a much more adjustable and aggressive level of tension than a pull-on sleeve.

In practice: Federations and divisions differ on whether wraps are permitted, so always check the rules for your class.

Definition: Elastic or fabric wraps used around the wrists to limit unwanted movement during pressing and other lifts.

In practice: Flexible and stiff versions feel very different; see Flexible vs Stiff Wrist Wraps.

Definition: Fabric straps that wrap around the bar or handle to reduce how much grip limits a pulling exercise.

In practice: They are training accessories, not competition deadlift equipment in IPF meets. See Lifting Straps vs Lifting Hooks.

Definition: Padded wrist cuffs with rigid hooks that sit under a bar or handle and reduce grip demand.

In practice: Hooks are quick to use but less adaptable to every handle shape than fabric straps. See our straps vs hooks guide.

Definition: Competition-style plates manufactured and checked to tight weight tolerances so the loaded bar is predictably close to the declared weight.

In practice: Current IPF rules specify a tolerance of 0.25% or 10 grams from the stated value, rather than literal “100% accuracy.”

Definition: A one-piece lifting suit worn in powerlifting competition so referees can clearly see body position and judge the lifts.

In practice: Competition singlets must meet the applicable federation and equipment rules.

Definition: Broad division labels describing how much supportive equipment is allowed. Raw/classic lifting uses limited supportive gear; equipped lifting allows specialized supportive suits or shirts under the division rules.

In practice: The exact allowance differs by federation and division. For meet legality, use the current IPF approved gear guide and official rules.

Definition: A competition category based on the lifter’s official bodyweight at weigh-in.

In practice: Class boundaries depend on federation, sex category and age/division rules.

Definition: The International Powerlifting Federation’s current coefficient-based points system for comparing performances across bodyweights and categories.

In practice: The IPF states that GL Points replaced its earlier IPF Formula and are used at IPF-sanctioned events. You can calculate them on our powerlifting calculator.

Definition: A coefficient-based scoring formula used in parts of powerlifting to compare totals across different bodyweights.

In practice: Which scoring system matters depends on the federation or meet; DOTS is not interchangeable with IPF GL.

Definition: A historical bodyweight coefficient system used to compare powerlifting performances across bodyweights.

In practice: It remains widely recognized, but many federations and rankings now use other formulas. Our calculator includes Wilks and IPF GL for reference.

Definition: An award or ranking for the strongest performance relative to the scoring system used at a meet, rather than simply the biggest absolute total.

In practice: The formula or points system used for “best lifter” depends on the organizer or federation.