Q&A: What Equipment Do I Need For Powerlifting?
Signing up to compete in your first official Powerlifting meet.
The experience can feel intimidating, with seemingly a significant barrier to entry. However, the cost & requirements are relatively low compared to other sports, and the beauty is that it’s open to all. Anyone can sign up for a local meet, so long as you can lift an empty barbell, and crossing that finish line is worthwhile for all who feel inclined.
When embarking on your Powerlifting journey, many wonder about the equipment requirements to do so. While, technically, nearly zero equipment is mandatory, it is encouraged and necessary to have some to support you; when the goal is competition. We’ll go through the basics below, helping you determine what to spend your money on & what to skip.
(Note: This article will specifically cover RAW Powerlifting (no squat suits, knee wraps, bench shirts, or deadlift suits), which is its own category with its own set of rules and equipment).
Belts
Probably the most commonly asked about (and used) equipment: a lifting belt. (And we have an entire article about it here: Lifting Belts 101).
Belts are generally recommended:
-After an athlete has been training Powerlifting for about 3-9 months,
But are never required.
I specified “training for Powerlifting” rather than basic strength training. If you’re only doing leg extensions and lat pulldowns- wearing a belt is wildly unnecessary.
Belts should be introduced:
a) for athletes who have a solid level of core strength & control without them,
b) show general technical proficiency and consistency in the primary barbell lifts,
c) are looking to compete/push their numbers further.
As for lifters who a) don’t care to hit big PRs, and/or b) are still in the early stages of developing their technique, adding a belt doesn’t make sense.
The purpose of the belt is to increase intra-abdominal pressure. It acts as an external cue to brace against, inherently expanding the force production you can exert, allowing you to lift more weight. It’s used for main compound movements, specifically for Powerlifting- squats and deadlifts, and some lifters wear it for bench (though it is less necessary here, as there is no spinal loading and the bracing pattern is different).
As a result of simply wearing the belt, you can add about 20-50 lbs to most lifts because of the additional pressure created. A common misconception is that using one helps “prevent back injuries''- the purpose is to increase abdominal pressure to boost your numbers, period. Pain and injury are multifactorial, and can’t be minimized to something as simple as wearing a belt.
You want to get a belt in a size that allows you to breathe but still feels forceful when bracing against it-without a brace, you should be able to fit about 2 fingers between your stomach and the belt. Check your federation’s rules for specific guidelines. Generally, belts are 2-4 inches long and fit around your belly button. Some lifters feel more supported with a wider belt- whereas others feel claustrophobic/compressed with a bigger size, preferring a skinnier make. Experiment with different styles before buying yours to determine what feels most comfortable.
Another distinction is a lever vs. a prong belt. The lever belt is easier to get on and off (and you can do the cool lever flick to remove it), whereas a prong belt is easier to adjust. Some good brands for belts are Pioneer, A7, and Strength Shop.
Many lifters like to customize their belts- and if that appeals to you, Pioneer is your best bet.
Essentially, the belt helps you (potentially) maintain better spinal positioning and enhance your force production, lifting more weight. When the time is right, determine the type that feels most conducive and supportive to you as an athlete.
2. Knee Sleeves
Knee sleeves are another optional piece of equipment in Raw Powerlifting. Over the last year or two, their technology has advanced, with a variety of types on the market, offering different levels of support. Note that knee sleeves differ from knee wraps- a separate category.
Knee sleeves provide warmth and compression to the knee joint, assisting slightly out of the hole in the squat, along with proprioception. Knee sleeves can help lifters better gauge depth (because there’s something on their knees)- and increase your bounce out of the bottom- thus adding a few pounds (or kilos, if you’ve got the fancy ones) to your numbers. They certainly help your performance, to some degree- and you’ll notice a difference wearing them vs. not.
In my opinion, knee sleeves don’t have to be “earned”- in the same way as a belt- but it usually makes sense to purchase them simultaneously, especially for a meet. You can wear knee sleeves during warm-up sets- whereas- a belt is only necessary for your last one or two.
Inzer ErgoPro was the first brand of fancy, extra-supportive knee sleeves to launch, with specific material designed to boost your squat. They run closer to a knee wrap- without actually crossing that territory- but provide more bounce than a typical sleeve. They can add five or so kilos to your squat- if that’s something you’re looking for. Other brands have since come out with their versions- A7, Cerberus- they’re always the more expensive option. For regular ol’ knee sleeves, go with A7, Strength Shop, SBD, and for a super cheap one, GymReapers gets the job done.
3. Flat Shoes
The number one piece of equipment every Powerlifter- (competing or not)- needs on day one?
Flat-footed shoes.
Many individuals come into the gym with running shoes, expecting to squat and deadlift in them- yet this is counterproductive. With the Big lifts, you want to exert as much force through the floor as possible. This mechanism starts from the ground up. You must have engagement in your toes and the muscles along your feet- to achieve stability and contact. Running shoes serve the opposite purpose- their goal is to absorb force, which is why they’re squishy/ padded on the bottom. Attempting to lift in them can interfere with your technique, balance, and proprioception. Instead, opt for at least a flat sole, such as Converse or Vans, or an even better option would be a Minimalist shoe (which has a wider toe box, making it more comfortable and flexible: Notorious Lifts or Whitin are great options), and even lifting barefoot, just in your socks, works too (though this is not allowed on the platform).
4. Squat Shoes
In the category of non-mandatory equipment: Squat shoes. Some athletes squat better in them, while others find them interfering. Squat shoes have a slightly elevated heel, allowing for more mobility. When reaching Powerlifting-standard depth, a significant level of ankle dorsiflexion (forward knee travel while maintaining contact through the heel) is required, and some lifters struggle to achieve this position naturally. Most can build it over time- and having the ability to sit into a deep squat- without shoes- is important.
However, for athletes who: a) struggle with depth at higher loads, b) tend to get in their head when descending into the hole, c) have longer femurs or more restricted mobility- shoes can help- and are allowed in competition. Additionally, they help the lifter maintain a more upright position (with the heel elevation putting them more into their toes- and making for a more quad-dominant squat- since the knees are traveling farther forward). This design can aid in positioning, particularly for those who tend to either overly hinge or Good-morning their squat. However, some lifters do better with a hip-dominant squat and find shoes to create an unstable position, in which case, flats are a viable solution.
For front squats and High Bar variations, wearing lifting shoes generally makes sense- since it’s conducive to the upright, increased-knee flexion movement pattern. If there’s solid reasoning to do so, try experimenting with and without shoes to see what feels best, and know that it can change over time in your journey.
5. Wrist Wraps
Wrist wraps are a potential piece of equipment used for the squat and bench press, providing stability and support to the joint. At heavier loads, the wrist can take on some of that weight- leading to discomfort and suboptimal force production. That said, this is typically a positional issue rather than an equipment issue. The wrists shouldn't go into extension in either lift, and a couple of cues can fix the problem. For squats and bench, focus on gripping the bar in the base of the palm, and/or potentially trying a thumbless grip (for squats). Low bar places more stress on the wrists in general- as well as a wide grip bench. For those with poor wrist mobility, an overwhelming tendency to extend, generally weak wrists, or continued discomfort- wrist wraps can be a helpful option in providing support.
6. Singlet
This style icon is the outfit every athlete must wear on the platform. Singlets are mandatory to compete, as much as some may complain about it. Ensure that your singlet is approved by your federation before purchasing. Some singlets provide extra “support”- which is not allowed as a Raw lifter. For a cheaper option, Max Barbell works, and for some cuter ones, A7, Girls Who Powerlift, Virus, and Fleo have some great offerings.
7. Elbow Sleeves
A less commonly used; but potentially helpful tool-elbow sleeves are allowed for Raw lifters in the squat only. For lifters with chronic elbow pain or past injuries, sleeves can be beneficial, reducing stress and discomfort, but for most, it’s unnecessary.
8. Others: Deadlift Socks, T-Shirt
It’s important to note that your entire platform outfit must meet regulations. To avoid bleeding on the bar- all lifters must wear Deadlift socks that come up at least below the knee (Ironside Apparel sells some here: Ironside Deadlift Socks ). A cotton, polyester, or blend t-shirt must be worn (according to the WRPF Rulebook), and will be checked during weigh-ins. Beyond that, federations generally have underwear specifications, so ensure that yours are approved by reading your rulebook.
9. Final Equipment Notes
You can wear an athletic headband on the platform if you’d like,
If wearing deadlift socks during squats, they cannot touch your knee sleeves,
When wearing wrist wraps, you cannot have your thumb inserted in the hook,
It’s an option to get your team name screen printed on your singlet, and this is a fun thing to do, especially at a higher-level meet,
Buy equipment that WORKS and is up to standard. Don’t go for the cheapest option on Amazon- it is unlikely that these options will be approved- or supportive in any way. You don’t need the fanciest option either, but if you’re spending money on a belt, it better actually help you. Most equipment lasts for years, so it’s not something you need to re-purchase often.
Go as flashy as you’d like to. If looking good and expressing yourself helps you feel more confident, you perform better. Your equipment can reflect your personality.
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The equipment required to compete is relatively low compared to most other sports, making Powerlifting a pretty accessible endeavor. Once you’ve purchased your equipment, you’ve got that shit for years, and the only other expense is your meet registration (and federation membership, which lasts for a year). Hold out on investing in a belt or knee sleeves until it aligns with your needs and goals, and once you do, choose an option that will support you as an athlete. Your equipment should last for years, so make it count. Participating in the sport is recommended to anyone intrigued by the thought, so don’t let the extra gear turn you away- competing is worth it.
