If you’re new to strength training or powerlifting, you may not be familiar with all of the gear and equipment lifters utilize to help them progress in the gym and in competitions. In this blog I’ll distinguish the different types of equipment lifters use so you can decide whats best for you.

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Equipment

If you have ever been to a powerlifting or specialty gym, you may have noticed there is a difference in the type of equipment they have versus at a “commercial” gym. Things like bars, plates, and racks can all make a huge difference in how your lifts move and feel.

Bars

Commercial Gym

• “Knurling” (grip) is usually smoother, making it hard to grip or secure on your back
• Spins more creating instability and more “inertia” which can cause “misgrooves” in your lifts and can eat up your joints over time
• Thickness of bars can vary gym to gym which can alter your ability to grip

Powerlifting Gym

• center knurling to allow the bar to stick on your back for squats
• sharper knurling to allow for better grip during deadlifts
• More stable and less spin to allow for better force transfer and smoother lifts
• Generally power bars have the same thickness so there is more consistency in lifts

Types of “Powerlifting” Bars

Ohio & Texas Power Bars are the most common among powerlifting gyms since these are what they use in competition. You can usually tell what type of bar it is by looking at the end cap of the bar.

Squat Bar:

This bar is usually only used by those who are in the 90kg weight class and above during competition. It is thicker, longer, and weighs 55lbs versus the standard 45lbs.

Deadlift Bar:

In certain federations, a deadlift bar is used during competition. This bar is 45lbs like the other standard power bars, however it is thinner, longer, and more “whippy” (bends more). This bar can effect your pull by altering your starting position off the floor and can usually benefit the lifter by creating more leverage and optimal position.

Plates

The type of weight plates you use can make a difference, especially if you’re used to one type and then switch to another (ie in competition).

Calibrated Plates

These plates are usually only found at powerlifting specific gyms. They are calibrated, meaning they are accurate in how much they weigh to the fraction of the pound (or kilogram). These type of plates are used in competition due to their accuracy and weight distribution. You’ll notice these plates are much thinner than most other plates. Due to this, the load on the bar is distributed closer to the center of mass, creating more stability and less “whip”.

Metal Plates

These are most commonly seen at any type of gym, whether it’s a commercial gym, powerlifting gym, or home gym. They are usually the cheapest to buy but can come at a cost. A lot of the plates are not weighed accurately so you may be using a 42lb plate or a 48lb plate all while assuming it weighs 45lbs. This can have a significant effect, especially if you have one side a lot heavier than the other. (Imagine having 5 plates on one side that are 40lbs each while the other side you have 5 plates that are 48lbs each – thats a 40lb difference!)

Assuming these plates are not too inaccurate, they are a good option since they are typically not super thick and don’t cause a ton of extra whip/instability (compared to bumpers).

Bumper Plates

Bumper plates are made of rubber so you can drop them without damaging the equipment or the ground. These are often seen with Olympic weightlifters who need to drop weights quickly during their lifts as well as a lot of regular gyms.

When it comes to powerlifting, using these types of plates may have a negative effect due to their thickness. Because bumpers are thick, they sit further out to the ends of the bar, which can create a lot of instability and whip in the bar. For some, this may make the lift feel harder to control. It can also cause a “deadlift bar effect” to where the plates add whip to the ends of the bar and cause the bar to “bend” more, allowing for a more optimal and higher start position.

Lifting Gear/Apparel

These tools can be worn by lifters in order to maximize performance by adding extra support and stability to allow them to lift more efficiently. It’s not completely necessary but can make you stronger and able to lift more weight, especially if you’re into powerlifting!

Knee Sleeves

Effective knee sleeves can aide your squat strength anywhere from 10-20lbs+ in additional load. There are many popular brands of [neoprene] knee sleeves to choose from with the leading brands being SBD, Strong, A7, Stoic. Knee sleeves are not completely necessary to lift heavy or compete in powerlifting, however, as stated above they can increase the amount you are able to lift. In my opinion, SBD has the best quality and training effect for knee sleeves out of all of the brands and they are approved by all federations.

Belts

Belts are another type of lifting gear that aides in your squat strength as well as your deadlift strength. They work by increasing intraabdominal pressure and promote better bracing mechanics and back rigidity. Again, they are not completely necessary but can definitely increase the amount of objective load you can lift. Popular brands include Pioneer, SBD, and Inzer.

• 10mm or 13mm thickness – most people can get a high training effect with a 10mm thick belt. Thicker belts like the 13mm are usually best for larger individuals but it is up to preference. The 10mm thickness tends to mold better to most people in order to get a solid brace against the belt.
  
• 2-4 inch width – 4 inch width is the standard. Some brands make specialized belts that are shorter for deadlifts or bench press where it helps the lifter get into a better position but in my opinion, you only need a 4 inch width belt. There are also some tapered belts (thinner in the front, wider in the back) that bodybuilders utilize but in my opinion they do not create the same effect as a standard belt because you aren’t able to brace well into the tapered front and they do not provide a lot of rigidity.
  
• Single prong, double prong, lever – this will be up to personal preference, however, in my opinion the best option is the single prong with alternating holes for an accurate fit. Some days you’ll need your belt a little tighter or looser so this allows for a lot of flexibility. The lever belt is very popular as it’s easy to put on and take off with a simple latch/unlatch however, these seem to have some faults. I tend to notice these belts being a little more bulky and do not allow for easy adjustments in sizing.

Wrist Wraps – I recommend every lifter wrist wraps for both low bar squats and bench press. They allow for stability and support of the wrist as it is a small joint that can move a bit while its holding the bar. They can allow for more comfort and support during squats and add a lot of stability for bench press (so your wrist doesn’t move too much). These usually come in 2-3 lengths and I recommend a 20″ length for most people or the 36″ for those with larger joints. These come in either stiffer or more flexible options.

I personally prefer the more flexible material so I can pull it tight and wrap it around my wrist without too much discomfort. If you are able to wrap it around tight and enough times then it will provide all the support you need. Popular brands include Inzer, Stoic, SBD, Titan, Strong.

Shoes

• Squat Shoes (Heels) – I recommend beginner lifters to squat without squat shoes to start and see if the heels are even a necessity. If you have mobility issues (in hips or ankles) that seem to be holding you back in creating a consistent, stable movement pattern then you can utilize heels.
  
• There are different heights of squat heels. Depending on your needs, you may need a higher or lower heel (I’ll save that for another post!).
  
  • Reebok Legacy Lifter – 0.86″
  • Nike Romaleo – 0.75-0.79″ (tend to have a wider fit)
  • Adidas Adipower – 0.75-0.79″ (tend to have a narrow fit)
  • Inov8 Fastlift – 0.65″
  • Adidas Powerlift – 0.5-0.6″
    
• Flats – For all other lifts (or squats if you don’t use heels), you want shoes with a flat and minimal sole. If the sole is lifted or not flat, it can alter your ability to stabilize the foot and/or shift your center of mass differently. If it has an elevated platform, it can increase your range of motion and therefore make the lift more difficult.
  
  • Wrestling shoes – these often are affordable and have a minimal sole with a grippy bottom.
  • Vans – these shoes can be an option for squats as they are flat with a wide fit so you may be able to keep a stable foot. I prefer these over converse for the most part because the sole of converse tend to have an upturned toe so you can’t press through your feet as well into the ground.
  • Slippers (for lifting) – many companies have shoes specifically for lifting in that have a minimal feel so it feels like you are almost barefoot. Some prefer this but others don’t since there is not a lot of support in these.

In Summary

There are a lot of other variables to take into account once you start powerlifting consistently. This list is a good place to start so you can weigh out your variables and determine if training on or with certain equipment is helping or hurting you.

Another thing to note is that many people switch from gym to gym throughout the week and train on different types of equipment. This can lead to your lifts being inconsistent as the equipment can alter your technique and performance so take that into consideration if your lifts feel “off”.

Ultimately, if you can control these variables to maximize performance, go for it! If you don’t have the option to, then at least you will be aware of the different ways in which your lifts are affected and can do what you can to make things better (ie use chalk, special shirts that stick, choose metals instead of bumpers etc).