Powerlifting Equipment Guide

A lifting belt increases intra-abdominal pressure (IAP) when you brace against it, improving spinal stability during heavy squats and deadlifts. It works by giving your abdominal wall something rigid to push against — amplifying the "brace" you would naturally create. A belt does not support your spine passively; it only helps when you actively brace into it.

Knee sleeves are neoprene compression garments that warm the joint, improve proprioception, and provide a small elastic rebound from the stretch at the bottom of the squat. Knee wraps are elastic bandages wound tightly around the knee that store significantly more energy and can add 20–60+ kg to a squat — but also place the knee in a different mechanical position and require a trained wrapping technique.

Wrist wraps stabilise the wrist joint during pressing movements by preventing excessive extension under load. They are particularly useful for the bench press, where a loaded barbell pressing down on a hyperextended wrist places enormous stress on the joint. They can also be used for overhead pressing and heavy front squats. Unlike belts, wrist wraps are appropriate earlier in training because the wrist is a small joint with high injury risk.

The shoe you squat in fundamentally changes squat mechanics. Heeled shoes (Olympic weightlifting shoes, 0.75–1 inch heel) allow greater forward knee travel and torso uprightness, favouring a high-bar squat style and lifters with limited ankle mobility. Flat shoes (deadlift slippers, Chuck Taylors, wrestling shoes) maintain a neutral foot position, are mandatory or preferred for deadlifts, and suit low-bar powerlifting squat styles. Squishy running shoes are the worst option — the compressible sole wastes force and reduces stability.

Lifting chalk (magnesium carbonate — not the calcium carbonate used on blackboards) absorbs moisture from the palms, dramatically improving grip on the bar. It is the most cost-effective equipment purchase available to any lifter. The difference in deadlift performance between sweaty, bare hands and chalked hands can be significant — especially when using a double overhand grip. Most gyms either have chalk available or permit its use; some ban it for cleanliness reasons.

A singlet (one-piece garment similar to a wrestling singlet) is mandatory attire in virtually all powerlifting competitions. It allows referees to see your body position — particularly for depth on the squat and lockout on the deadlift. Most federations also require a t-shirt to be worn under the singlet, long socks for the deadlift, and approved footwear. Equipped lifting divisions also use squat suits and bench shirts, which are a separate category of highly specialised gear.

Lifting straps wrap around the wrist and bar, allowing you to hold more weight than your grip alone could manage. They effectively eliminate grip as a limiting factor on pulling movements (deadlifts, rows, RDLs, pull-ups). This makes them valuable for accessories and volume work where you want to focus on the target muscle group without grip fatigue cutting the set short. For competition powerlifting, straps are not permitted for the deadlift in any major federation.