Much like other sports, powerlifting has a specific set of jargon that people who do not powerlift will not know. Here is a comprehensive list of many terms you might come across when you start powerlifting. Feel free to like and save this post so you can reference it the next time you find a term you don’t know.
If you have another term that you’d like added to this list, please comment and let me know and I’ll update this post!
A
Accessory lifts: lifts besides the main three that can target individual muscles to help improve your overall strength
Arch: the lift between your back and the bench when benching to reduce the range of motion of the lift
Attempts: each try at a lift in competition
B
Big Three: the three main powerlifting lifts, squat, bench, and deadlift
C
Commands: when competing, the signals the judge gives you to begin and complete your lifts
D
Deload: a time period where you lower your weight and reps to lower your intensity to recover
Depth: how deep you squat. to be a valid lift, your hip crease needs to be below your knee crease
E
Equipped: when competing, a category of competition where you can use additional gear including knee wraps and benching/deadlifting suits
F
Federation: the term for the organization someone competes under. Each one has different rules and guidelines
G
Gear: the extra equipment worn outside of normal clothing
I
In the hole: the position at the bottom of the squat with correct depth
O
Openers: when competing, the first lift for each movement
P
PB/PR: personal best or record
R
Raw: when competing, a category of competition where you can only use certain gear including a belt, wrist wraps, and knee sleeves
Red lights: when competing, judges give red lights to lifts that are not good
ROM: range of motion; the distance you are moving a weight
S
SBD: an abbreviation of the three main lifts, squat, bench, and deadlift
W
Walk Out: the steps you take after getting the bar off the rack when squatting
White light: when competing, a white light from a judge means your lift is good
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