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Powerlifting Essentials
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Flashcards
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Overload
Training with weights that are heavier than the athlete's competition 1-rep max to increase strength.
Board Press
A bench press variation where boards are placed on the lifter's chest to reduce the range of motion, used to strengthen the lockout portion of the lift.
Powerlifting Belt
A sturdy belt worn by lifters during exercises to provide additional support to the lower back and increase intra-abdominal pressure.
Equipped Lifting
Powerlifting with the use of supportive gear such as squat suits, knee wraps, and bench shirts designed to aid in lifting more weight.
Wilks Coefficient
A formula used to measure the strength of powerlifters against others based on bodyweight.
Rack Pull
A partial deadlift performed by setting the bar on the safety pins of a power rack at a height below the knees, focusing on the lockout portion of the deadlift.
Opening Attempt
The first of three attempts in each lift during a powerlifting competition, typically a weight the lifter can confidently lift without maximal effort.
Deload
A scheduled period of reduced volume or intensity in training, allowing for recovery and adaptation.
Deadlift
A weightlifting movement where the lifter pulls a barbell off the ground from a stable, bent-over position, to a standing position with shoulders back.
Conjugate Method
A training system that involves constantly varying exercises and sets/reps, focusing on different aspects of strength such as speed, maximal effort, and repetition.
Bench Press
An upper-body strength exercise where the lifter lies on a bench and presses a weight upwards from the chest until the arms are extended straight.
Raw Lifting
Lifting without the aid of any performance-enhancing gear such as squat suits or bench shirts, only allowing the use of a belt, wrist wraps, and knee sleeves.
Sumo Deadlift
A deadlift variation where the feet are set wide apart and hands are placed inside the legs, reducing the range of motion.
Pause Squat
A squat variation where the lifter pauses at the bottom of the squat for a specified duration before ascending back up.
Squat
A lower-body exercise where the lifter bends at the knees and hips to lower the body as if sitting back into a chair, then stands back up to the starting position.
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