Powerlifting Glossary

Powerlifting Lingo: The No-BS Dictionary

Let’s be real: the first time you step into a serious powerlifting gym or open a professional program, it feels like everyone is speaking a secret language.

You’ll hear guys shouting about “grinding through the sticking point” or debating if a “single” was a true “RPE 10.” If you’re just starting out, it’s easy to feel like you missed the memo. But here’s the truth: understanding this “gym-speak” isn’t just about sounding cool—it’s about training smart, buying the right gear, and not getting laughed at in the warm-up room.

I’ve seen too many lifters miss PRs (or waste money on the wrong belt) simply because they misunderstood one technical term. This glossary is here to fix that. No fluff, no academic definitions—just the raw, essential terminology you need to survive on the platform.

How to use this:

Stop guessing. If you see a term you don’t know in our reviews or your program, find it below, click it, and get the straight answer.

Definition: The technique of using momentum or elastic energy to “bounce” the barbell off the chest (in Bench Press) or quickly exit the bottom position (in Squats).

Note: In competitive powerlifting, a significant rebound in the bench press is illegal and will result in a “No Lift” due to the lack of a visible pause.

Definition: The specific part of a lift’s range of motion where the movement is biomechanically most difficult. This is where the bar slows down or stops entirely.

Note: Training specifically to overcome the sticking point (e.g., using pauses or bands) is key to increasing your 1RM.

Definition: A set consisting of only one repetition, usually performed at a very high intensity (90% of 1RM or higher).

Note: Singles are used to build neurological strength and to practice the specific skill of lifting a maximal load before a competition.

Definition: A supportive training accessory made of heavy-duty elastic material worn across the chest and arms. It mimics the natural movement of the muscles to assist in the bench press.

Note: It allows lifters to handle 10–20% more weight than their raw maximum, helping to strengthen the lockout and protect the shoulders.

Definition: The final phase of a lift where the joints (knees, hips, or elbows) are fully extended and the repetition is completed.

Note: You must maintain a lockout in the deadlift and bench press until the judge gives the “Down” or “Rack” command.

Definition: The required position in a competitive squat where the top surface of the leg at the hip joint must pass below the top of the knee.

Note: “Hitting depth” is the most common challenge for beginner lifters in their first meet.

Definition: A scale from 1 to 10 used to measure the intensity of a set based on how many more repetitions the lifter feels they could have performed (RIR – Reps in Reserve).

Note: RPE 10 means a maximum effort with zero reps left in the tank.

Definition: The heaviest weight a lifter has ever successfully moved for a single repetition in a specific exercise.

Definition: The two primary styles of deadlifting. Conventional uses a narrow stance with hands outside the legs, while Sumo uses a wide stance with hands inside the legs. Note: Sumo reduces the range of motion for many lifters, whereas Conventional relies more on lower back and hamstring strength.

Definition: A method of gripping the barbell where the thumb is tucked under the index and middle fingers.

Note: It is extremely secure for heavy deadlifts but can be quite painful until the lifter builds up tolerance.

Definition: The practice of arching the lower and upper back during the bench press while keeping the glutes on the bench.

Note: An arch shortens the distance the bar needs to travel and creates a more stable, “shoulders-tucked” position for safety.

Definition: Placement of the barbell on the back. Low bar sits on the rear deltoids; high bar sits on the upper trapezius.

Note: Low bar is the most common style in powerlifting as it usually allows for heavier weights by engaging the posterior chain more effectively.

Definition: A planned period (usually one week) of reduced training volume and intensity to allow the body and nervous system to recover.

Note: Regular deloads are essential to prevent overtraining and injuries before a peaking phase.

Definition: A set performed until the lifter can no longer complete a repetition with good form.

Note: Often used as a “test” set to estimate a new 1RM without actually performing a single.

Definition: Exercises used to support the main three lifts (Squat, Bench, Deadlift) by targeting specific muscle weaknesses.

Note: Common examples include Romanian Deadlifts, Pause Squats, or Close-Grip Bench Press.

Definition: The act of creating intra-abdominal pressure by breathing “into the belly” and tightening the core muscles against a lifting belt.

Note: Proper bracing is what makes a lifting belt effective; the belt gives your core something to push against.

Definition: A repetition that is performed very slowly and with extreme effort, but without the bar stopping or moving downwards.

Note: Every powerlifter prides themselves on their ability to “grind” through a sticking point during a heavy PR.

Definition: “Raw” refers to lifting with minimal gear (belt, wrist wraps, knee sleeves). “Equipped” involves supportive suits and shirts (bench shirts, squat suits) that add massive weight to the lifts.

Note: Most modern lifters and the content on this site focus on Raw powerlifting.

Definition: A training phase designed to bring an athlete to their absolute maximum strength exactly on the day of a competition.

Note: Peaking involves gradually increasing intensity while sharply decreasing volume.

Definition: Precision-made weight plates (usually thin and made of steel) that are guaranteed to be within a few grams of their stated weight.

Note: These are used in competitions to ensure the total weight on the bar is 100% accurate.