british

powerlifting

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we are by far the largest powerlifting organisation in the UK

British Powerlifting is now the Sports Councils’ recognised National Governing Body (NGB) for UK Powerlifting. We are by far the largest powerlifting organisation in the UK and the only one to have a fully WADA compliant Anti-Doping Programme.

01

Squat

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter’s shoulders. At the referee’s command the lift begins. 

The lifter bends his knees and lowers him into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referees command the bar is returned to the rack and the lift is completed.

02

Bench press

With his or her back resting on the bench, the lifter takes the loaded bar at arm’s length. At the referee’s command the powerlifter lowers the bar to the chest. On the chest the bar must be hold motionless until the referee give the “press” signal. The powerlifter pushes the weight up until the arms are straight and the elbows locked. Then the referee will call ‘rack’ and the lift is completed as the weight is returned to the rack. Bench press is the only one of the three elements of powerlifting with its own dedicated classic and equipped competitions. The rules are exactly the same as a full power meet but only the bench press is included.

03

Deadlift

The Deadlift is often described as the king of the powerlifting disciplines. In the Deadlift the athlete grasps the loaded bar which is resting on the platform floor. The Powerlifter pulls the weights off the floor and assumes a standing erect position. 

The knees must be locked and shoulders back with the weight held in the lifters’ grip. At the referees command the bar will be returned to the floor under the control of the lifter.

classic vs. equipped powerlifting

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classic

In classic powerlifting, lifters are allowed minimal supportive equipment. 
This typically includes:

  • Knee sleeves (but not knee wraps)
  • Wrist wraps
  • Singlet (Mandatory)
  • Specialised shoes

The gear permitted in classic lifting offers some support but does not significantly aid the lifter in terms of the weight lifted. The focus is more on the lifter’s natural strength. The three main lifts in classic powerlifting are the squat, bench press, and deadlift.

Equipped

Equipped powerlifting allows the use of supportive equipment that enhances the lifter’s performance by helping them lift heavier weights. This includes:

  • Squat Suits
  • Bench press Shirts
  • Deadlift Suits
  • Knee Wraps
  • Wrist Wraps
  • Powerlifting Belt

The gear in equipped powerlifting offers significant support. For example, Squat suits provide added compression that assists during the ascent of the squat. Equipped lifters can often handle much heavier weights.

british powerlifting glossary

Explore our glossary to learn key powerlifting terms and gain a deeper understanding of the sport.

A-G
H-N
O-T
U-Z
1RM

One Rep Max, the heaviest weight you can lift for a single repetition.

Accessory work

Exercises that support your main lifts but aren’t the squat, bench, or deadlift themselves.

Age category

Competition divisions based on age (like Junior, Open, Masters).

Attempt

Each individual try at completing a lift. Lifters get three attempts for each of the three lifts: squat, bench press, and deadlift.

Bar Path

The trajectory of the barbell during the lift. For example, in the bench press, the bar path should be consistent, usually moving in a slight arc toward the head on the press.

Belt

A thick leather or fabric belt worn around your waist to help support your core during heavy lifts.

Bench Press

A lift performed lying on a bench where the barbell is lowered to the chest, paused, and then pressed back up to full arm extension.

Bomb Out

A term for when a lifter fails all three attempts on a lift (usually in the squat, bench, or deadlift), resulting in disqualification from the competition.

Commands

The verbal instructions referees give you during your lift (like “squat,” “press,” and “rack”).

Deadlift

A compound lift where the barbell is lifted from the floor to the waist where the lifters knees and shoulders are locked out. The bar much then be returned to the floor after the down command without dropping the bar.

Depth

Refers to how low a lifter goes in the squat. The lifter must lower their hips until the crease of the hip joint is below the top of the knee joint for the lift to be valid.

Flight 

A group of lifters who are all lifting in the same round. Flights are used to organize lifters in competitions to ensure smooth operations, with lifters in each flight rotating through their attempts. Typically, a flight has 10–15 lifters.

GL Points/Wilks/IPF Points

Scoring systems that account for bodyweight differences, allowing fair comparison between lifters of different sizes.

Lockout

The point at which a lift is completed, with the lifter fully extending their knees and hips (in the squat and deadlift) or arms (in the bench press). The lifter must demonstrate control and show that the lift is finished.

Meet

Another word for a powerlifting competition.

Misload

When the weight on the bar is improperly loaded, either by mistake (loading unevenly or with the wrong plates) or incorrectly specified by the lifter.

Opener

Your first attempt at each lift in competition, usually something you can do confidently even on a bad day.

Pause

In the bench press, lifters must pause the bar on their chest until the referee gives the "Press" command. The pause ensures the bar is fully stationary and under control before pressing.

Peaking

The training phase leading up to competition where you prepare to lift your heaviest weights.

Platform

The designated area where you perform your lifts during competition, usually a raised wooden surface.

PR/PB

Personal Record or Personal Best, when you lift more than you’ve ever lifted before.

Rack Height 

The height setting for the squat or bench press rack, adjusted for each lifter based on their size and positioning preferences.

Raw

Competing with minimal equipment, just a belt, wrist wraps, and knee sleeves are typically allowed.

Red/White Lights

After each attempt, the referees indicate whether the lift was successful or not. White lights (up to three) indicate a successful lift, while red lights indicate a failure.

RPE

Rate of Perceived Exertion — a scale (usually 1-10) for how hard a set feels. RPE 8 means you left two reps in the tank.

Second/Third Attempt

The lifter’s second and third tries after their opener. Typically, lifters increase the weight for each attempt if they were successful on the previous one.

Singlet

The one-piece outfit worn in competition, think wrestling uniform.

Squat

A compound lift where the barbell is placed on the lifter’s back, and they must lower their hips until the crease of the hips is below the top of the knees, then stand back up.

Technical Fault

A mistake made during the lift that leads to a red light. This could be failing to lock out fully, failing to reach proper depth, or not following commands properly.

Total

The sum of your best squat, bench press, and deadlift from a competition. This is your main score in powerlifting.

Weight Classes

Competitive categories based on body weight, where lifters compete against others of similar weight. There are different weight classes for men and women, and these can vary slightly between federations.

Wilks/GL (Goodlift) Points 

A formula used to calculate a lifter’s strength relative to their body weight, making it possible to compare lifters across different weight classes.

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