Personal Powerlifting Equipment
Note. This article was revised on 8 September 2022 to reflect the current rule book of USAPL Australia. Any reference to the rules of USAPL Australia are current at date of writing.
Buying equipment/apparel for a new hobby can be a little daunting. Like, you don’t want to be that guy with all the gear and no idea. But also, should you have it? Would you be safer? Would you lift better? Would lifting be more enjoyable for you? More comfortable? Would you be stronger? Would you train better? Is your coach going to think you’re a moron for asking? (lol, no.)
I’ve put this article together as a little crash course in individual equipment you might like to use in powerlifting training. It’s certainly not a complete guide, but it should give you a better understanding and more confidence to ask questions.
I have included some links to products I recommend. Full disclaimer that The Strength Fortress is the Victorian distributor for SBD Apparel. Where I have recommended SBD Apparel it is because hand on my heart, I think it is the best in that instance. I am not affiliated in any way with any other brands listed.
Second disclaimer, any reference to powerlifting rules/specifications is to be interpreted as the rules of USAPL Australia (correct at the date of writing). I have not included all specifications of all equipment for the sake of keeping this concise. If you would like to clarify the specifications further, you can access the USAPL rulebook here. And if you are looking to compete with another federation, you should review the rule book of that particular federation before laying out money for equipment that may or may not be approved.
Anyway, in this article, I will cover:
Heeled shoes,
Flat shoes,
Belts,
Wrist wraps
Knee sleeves,
Deadlift socks,
Elbow sleeves,
Competition suits,
And some frequently asked questions at the end.
Let’s dive in.
Heeled shoes.
You may opt to wear heeled lifting shoes for squatting or bench pressing.
In the squat, a heeled shoe may enable the lifter to:
Achieve greater depth: limited ankle mobility may be a limiting factor in squatting to depth for some people. A heeled shoe can help solve this problem by reducing the demand for mobility at the ankle.
Help to keep the lifter more upright: for the sake of reducing load on the back where lower back fatigue is a limiting factor for the lifter’s training and/or increasing the load on the quads. A heeled shoe can be helpful for quad hypertrophy training specifically because of their capacity to increase flexion at the knee.
In the bench press where the lifter must keep their feet flat on the ground, the heeled shoe enables the the lifter’s heel to be elevated off the ground while the shoe remains flat, which may help the lifter to get their feet closer to their body to enable greater spinal extension and a higher chest.
Some heeled shoes I like.
Reebok Legacy from Reebok
No Bull Lifters (these are mine and my pride and joy)
Important specifications.
The heel must not be greater than 5cm high.
Flat shoes.
A lifter may opt to wear a very flat shoe such as a slipper for all lifts, but especially for deadlifting. A supportive running shoes absorbs much of the force the lifter exerts against the floor, which is advantageous when running but not so great for lifting when the goal is maximum force production. (Think about doing a max squat while standing on a mattress. Your running shoes are like mini mattresses. Cute, but not helpful.) Removing any support beneath the foot enables more force to be exerted against the floor. You can wear a deadlift slipper but a very flat shoe such as a Converse Chuck Taylor will do much the same thing. In training, you can even wear no shoes at all (if your gym allows it).
If you’re unsure whether to wear flat or heeled shoes for squatting and bench pressing, ask your coach. Your coach will be able to help you decide what is best for you.
Deadlift slippers I like.
Important specifications.
Socks with a rubber outside sole lining are not allowed. IE the aqua socks that many of us used to wear.
Belts.
A belt can help the lifter with bracing to create a more rigid core and/or support the lower back, specifically in the squat and deadlift. This can enable the lifter to get through more training and lift heavier loads with less fatigue. Most lifters can get a few kgs out of a belt, however this isn’t the case for everyone so it is worth trying it out for yourself.
Powerlifting belts are made of leather and come as buckle or lever belts (pictured below). In my opinion, buckle belts are prettier. However, I personally use and prefer a lever belt as I can get the belt on tighter, faster and with less effort. In terms of which to use, it is up to your personal preference. Either are permissible.
Buckle belt.
Lever belt,
Belts I like.
Loaded Lifting have a wide range at various price points.
Titan Brahma. This is my babe. Very strong and reliable. Will likely last me forever. Titan has a wide and great range.
Inzer lever belt or Inzer buckle belt. Affordable, perhaps slightly less long lasting, little less rigid.
SBD Belt. Arguably best on the market. Sturdy af. High price point.
Important specifications.
Yes, you can wear pink, or any other colour
Maximum width 10cm
As of June 13 2022, in USAPL the only requirement/specification for the lifting belt is that it be no wider than 10cm at its widest point. This does not include the buckle which may be wider than 10cm. Therefore, any lifting belt that is not wider than 10cm at its widest point (excluding the buckle) is allowed. Buckle belts, lever belts, Velcro belts, and ratchet belts are allowed. Belts with built-in padding are allowed. Belts can be made of any material. Belts can be any thickness.
Knee sleeves.
Knee sleeves are worn for squatting and serve a number of purposes including providing extra support for the knee joint, keeping the knees warm, providing a little “pop” out of the bottom of the squat and can also aid proprioception (feeling how deep you are). Like belts, most lifters will benefit from knee sleeves.
Knee sleeves I like.
Important specifications.
Maximum thickness of 7mm
Maximum length of 30cm
Wrist wraps.
Are typically used to support and reinforce the wrist in the bench press and the low bar squat. A lifter may opt to use wrist wraps if they experience pain or discomfort in the wrists in either of the lifts.
Wrist wraps I like.
Important specifications.
Maximum 100cm in length
Maximum 8cm in width
Deadlift socks.
In competition, socks that extend to upper shin height must be worn to deadlift. This is just a hygiene thing. If you’ve ever bashed your shins with the bar while deadlifting, you’ll know the bar can get pretty bloody and it’s just a time drain to clean it. It also hurts, so wearing long socks is nice because it hurts less.
In a competition setting, you are able to wear any socks you like as long as they meet the specs. In training, wearing long socks is just nice because as above, less pain if/when your shin and the bar have a rendezvous.
Deadlift socks I like.
Important specifications.
Must be either plain or patterned
Must extend to the lifters’s upper shin
Elbow Sleeves.
Elbow sleeves are basically knee sleeves for your elbows. If you experience elbow pain while squatting or bench pressing, these may make your training more comfortable/enjoyable and help you to get through more training. Importantly, elbow sleeves are not permitted to be used in competition and are only a training aid.
Elbow sleeves I like.
Important specifications.
N/A, not for use in competition.
Competition Suits.
A competition suit (as the name implies) must be worn for competition. This serves a key purpose of ensuring the lifter isn’t wearing baggy clothing that masks the execution of the lift from the referees. In a one piece, form fitting suit, the referees can see the lifters joints and limbs unobstructed. A competition soft suit provides no assistance or advantage to the lifter. They are just a uniform.
Suits I like.
Important specifications.
Must be one-piece and form fitting from the upper legs to the shoulders, without any looseness when worn
Must not provide any support to the lifter
Must be constructed of material of a single thickness, other than for a second thickness of material in the crotch area
Leg must extend to a minimum of 3cm and a maximum of 25cm from the top of the crotch down the inside of the leg
Must have straps to the suit, of at least 3cm width
FAQs.
When can I start using a belt?
There are no prerequisite strength or experience levels for using any personal powerlifting equipment. However, most people would benefit from at least a few months of training without a belt to develop foundational strength and learn the skill of bracing before adding in the belt.
When can I start using knee sleeves?
Unlike a belt, knee sleeves require no skill to use. So if they make squatting more comfortable and enjoyable for you, then there is nothing wrong with using them as soon as you can get your hands on a pair.
What equipment do I have to have for competition?
The following apparel is mandatory for each lift:
Squat and bench press: a competition suit, t-shirt, underwear and shoes (flat or heeled)
Deadlift: a competition suit, underwear, socks and shoes
The following apparel is optional:
Squat and bench press: belt, knee sleeves, wrist wraps, socks, bra and headband
Deadlift: belt, knee sleeves, wrist wraps, t-shirt, bra and headband
Do I need to buy equipment?
If you are lifting recreationally and have no competition ambitions, than you do not need to buy anything at all! In my opinion though, if you’re pouring time and effort in to your training, it’s likely worthwhile investing equipment that will both keep you safe and support you in your endeavours. Powerlifting training is demanding after all. Best to look after your body.
If you are planning to compete, you will of course need the apparel that is mandatory for competition (above).
How do I know if the shoes/belt/suit I like are right for me/are permitted in competition?
If you’re not sure about a particular product, eg belt thickness/belt width/heel height/suit specs, etc, please ask your coach and/or reference the rule book of your federation. You don’t want to show up on the day with apparel you’re not allowed to wear, and you don’t want to invest in equipment that won’t benefit you.
I like to think that powerlifting training is quite accessible. You can roll in to a gym in the clothes on your back and train in just that. If you don’t want to spend money on equipment, you do not absolutely have to. However, repeating what I said above, powerlifting training - particularly as you get stronger - is bloody demanding so employing training tools that will help you lift well and safely is probably a good idea.
Any questions, always feel free to reach out! Happy Lifting!
Billie :D
Enjoy this adorable picture from a comp at Avia Performance in Coburg, November 2017.