Nishaana
Powerlifting terms.
Squat, bench and deadlift — the terms behind building the biggest total possible.
36 terms defined
Attempt Selection
Choosing competition weights strategically across three attempts.
Bar Speed
How fast the barbell moves, used to gauge effort and fatigue.
Bench Press
A press where you lower a barbell to your chest and push it back up while lying down.
Box Squat
Squatting to a box to control depth and build explosive power.
Conjugate Method
Training multiple strength qualities simultaneously by rotating exercises.
Conventional Deadlift
A deadlift with feet about hip-width and hands outside the knees.
Deadlift
Lifting a loaded barbell from the floor to a standing position.
DOTS Score
An updated coefficient for comparing strength across body weights.
Dynamic Effort
Lifting submaximal loads explosively to build speed and power.
Front Squat
A squat holding the bar across the front of the shoulders.
Geared Lifting
Lifting with supportive equipment like squat suits and bench shirts.
Grinder
A rep completed slowly through a tough sticking point.
High-Bar Squat
A squat with the bar high on the traps, favoring an upright torso.
Hook Grip
Gripping the bar by trapping the thumb under the fingers for security.
Lifting Belt
A belt that supports the core by increasing intra-abdominal pressure.
Lockout
The final phase of a lift where the joints fully straighten.
Low-Bar Squat
A squat with the bar placed lower on the rear delts for more posterior-chain drive.
Max Effort
Working up to a near-maximal load to build limit strength.
Mixed Grip
Gripping the bar with one palm forward and one back to prevent roll.
Opener
A lifter's first, conservative attempt in a competition.
Pause Squat
Pausing at the bottom of a squat to build strength out of the hole.
Paused Bench
Pausing the bar on the chest before pressing, as required in competition.
Peaking
Tapering training to maximize strength on competition day.
Powerlifting Total
The sum of your best squat, bench press, and deadlift in competition.
Raw Lifting
Competing with minimal equipment, typically only a belt and wraps.
Singlet
The one-piece outfit required in powerlifting competition.
Squat
A lower-body lift where you bend the knees and hips to lower and stand back up with a barbell.
Sticking Point
The hardest part of a lift where the bar tends to slow or stall.
Sumo Deadlift
A deadlift with a wide stance and hands inside the knees.
Touch and Go
Repping a lift without pausing at the bottom, letting the weight bounce lightly.
Velocity-Based Training
Using bar speed measurements to guide load and volume.
Walkout
Unracking and stepping back to set up for a squat.
Westside Method
A conjugate system rotating max-effort and dynamic-effort work.
Wilks Score
A formula comparing powerlifting totals across different body weights.
Wraps (Knee Wraps)
Elastic wraps that store energy to boost squat strength in equipped lifting.
Wrist Wraps
Supports that stabilize the wrist during heavy pressing.
Common questions.
What does the powerlifting glossary cover?
The Nishaana powerlifting glossary defines 36 terms, including Attempt Selection, Bar Speed, Bench Press. Each entry leads with a plain, one-sentence definition, then a worked example with real numbers so you can apply it in the gym.
Are these powerlifting definitions free?
Yes. Every glossary definition is free and open — no signup, no paywall. When you are ready to apply a concept, Nishaana turns it into your actual training: it tracks it and auto-progresses your weights for you.
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