Mandatory Optional Training Accessories

Mandatory  Optional  Training Accessories 

Deadlift Socks Singlet

Approved Undergarment

Squat Shoes Knee Sleeves Wrist Wraps

Belt

Chalk Wrist Straps Hip Circle

Mandatory Meet Gear

Deadlift Socks

Socks must cover the entirety of the shin, but not cover any part of the knee. Simply put, this is to keep your blood off the bar when dragging it up the legs during deadlifts.

Singlet

Singlets are worn to accurately judge range of motion in lifts and to eliminate mechanical performance-enhancing aids. Approved singlets are single-ply and do not touch the knees. Recommended Brands: Metal SBD Titan

Approved Undergarments & Shirts

To eliminate any chance of mechanical advantage from your apparel, undergarments must not include any “leg” material. This means briefs or less. Ladies must wear a t-shirt for all lifts. Shirts must be 100% cotton - no pockets or v-necks. Gentlemen must wear a t-shirt for the squat and bench but optional for the deadlift.

Optional Meet Gear

Specialty Shoes Squat Shoes

Squat shoes have a raised heel and hard sole. This typically makes hitting depth in squats easier and allows for a more upright torso position. Many lifters also like wearing squat shoes during the bench press for more effective leg drive. Other Recommended Brands: Adidas

Deadlift Slippers

Deadlift slippers are little more than socks with a thin rubber sole. For heavy deadlifts, a close connection to the ground is necessary. Generally speaking, a thin, flat shoe is best. These should only be used during conventional stance deadlifts.

Chucks

If powerlifting has one fashion staple, it’s the Converse Chuck Taylor. The flat sole makes it an appropriate shoe for any lift.

Knee Sleeves

While they don’t directly aid in squat performance, sleeves keep the knees warm and the added compression improves joint proprioception.

Wrist Wraps

Like knee sleeves, wrist wraps do not directly affect strength, but rather add comfort and security to the joints. Wraps are used to keep the wrist joint straighter and the compression helps alleviate discomfort from heavy bars. While typically used during the bench press, wraps also help many lifters secure a better hand position in the back squat. Note that during competition, the thumb loop must be tucked into the wrap. Other Recommended Brands: SBD Inzer

Belt

A lifting belt is likely to make the most difference in your performance. The belt adds a 360 degree compression to your abdomen and low back. When the core is braced through proper breathing mechanics, tightness is easier to maintain and the low back is less likely to round. Powerlifting belts come in two distinct styles - lever and prong. Lever belts are easier to get on and off, but more advanced lifters tend to gravitate toward the feeling of a prong style. A belt is typically most advantageous during back squats and deadlifts. Some lifters prefer a belt for the bench press to get slightly more core engagement, but it obviously does very little for the mechanics of the lift itself.

Other Recommended Brands: Titan Inzer

Training Accessories

Chalk

Chalk is a grip aid. By reducing the moisture on the skin, chalk allows for a tighter, more secure grip on the bar. While most advantageous for deadlifts, chalk is typically used in competition for every lift due to the added feeling of “connectedness” to the bar. Chalk is also applied to the lifter’s upper back before bench press to reduce sliding on the bench. Many gyms disallow the use of dry chalk, in which case the use of “Dry Hands” or “Liquid Grip” is recommended.

Wrist Straps

Straps are a grip aid that offer distinct mechanical advantage for all pulling moves. While not allowed in competition, targeted use of straps affords the lifter to work hamstring and back exercises (such as deadlifts and rows) without taxing the grip.

Hip Circle

The “Hip Circle” is a heavy duty resistance band that is used to warm up and strengthen the hip external rotators. Useful for all squat variations, the Hip Circle also upgrades basic activation exercises such as lateral walks, glute bridges, and hip thrusts.

Miscellaneous Membership Be sure to register for a membership in the federation that you are competing in ahead of time. Meet Card Have all of your warm-ups and lift attempts typed out on paper. Print multiple copies for your coaches and handlers

Carry Your Strength With Modesty Be Stronger Than You Look