Powerlifting is a strength sport that involves lifting maximal weights in three competition lifts: squat, bench press, and deadlift.
The two categories of powerlifting in competitions are raw and equipped lifting.
Raw lifting is more simplistic and only allows equipment that is moderately supportive, such as a lifting belt, knee sleeves or wraps, a singlet, lifting shoes, and wrist wraps.
Equipped powerlifting allows a greater range of supportive equipment to help athletes lift more weight. Equipped lifting gear can include squat and deadlift suits, bench press shirts, wrist straps, lifting shoes, and a lifting belt.
No universal rules dictate raw vs equipped powerlifting. Rules vary based on country or powerlifting federation.
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Raw Powerlifting
Raw powerlifting means lifting without the most supportive equipment. Raw lifters can use minimal equipment, such as a lifting belt, knee sleeves or wraps, wrist wraps, and lifting shoes, which provide protection and support but only moderately enhance performance.
Different powerlifting federations may have different rules for equipment for athletes who compete raw. Standard raw powerlifting equipment guidelines include:
- Powerlifters must wear a tight-fitting, one-piece singlet.
- Lifting belts must meet the standards for dimensions and construction to support and protect the spine and lower back.
- Knee sleeves made of neoprene or similar are permitted to keep the knee joints warm and protected. Knee sleeves differ from knee wraps, which offer higher compression and support, which may allow the athlete to lift more weight.
- Wrist wraps are generally permitted to keep the wrist joint warm and supported, but this depends on the federation. Lifting straps can support grip strength, which may allow the lifter to perform a heavier deadlift, so opinions vary on whether this classifies as performance-enhancing.
- Lifting shoes. Most powerlifting competitions, raw or equipped, allow lifting shoes with an elevated heel. Lifters can also wear flat-soled shoes, but compressible or uneven-soled shoes are prohibited.
Whether or not you choose to use advanced lifting equipment largely depends on your preference.
Powerlifting began in the 1950s without any specially designed gear used in equipped lifting today. Special equipment like bench shirts, and squat and deadlift suits were introduced as the sport became more popular.
Around the 1970s into the early 2000s, equipped lifting become the predominant powerlifting style, with equipped athletes performing impressive feats of strength in the bench press, squat, and deadlift, aided by specialized gear.
Recently, the tide has shifted again. The recent rise in raw lifting may be due to its accessibility. The emergence of raw-only competitions levels the playing field, and suggests a cultural shift to prioritizing raw strength without reliance on equipment.
Pros and Cons of Raw Powerlifting
Raw Powerlifting Pros
- Raw powerlifting is simpler and more accessible as it doesn’t require specialist equipment, which can have a high financial cost and learning curve.
- Comparing raw powerlifting records is more straightforward than it is for equipped lifts. Raw powerlifting tends to have more universal standards for equipment, allowing for more direct comparisons of lifters’ innate strength and ability.
- Raw powerlifting purists may prefer the emphasis on the natural strength of the athlete. Lifting equipped allows for heavier lifts, instead of relying solely on the natural ability of the athlete.
Raw Powerlifting Cons
- Raw powerlifters may progress more slowly than equipped lifters. Without performance-enhancing tools, raw lifters may be unable to lift as heavy as an equipped competition.
- Specialist high-tensile fabric attire offers a significant advantage when lifting heavy weights for performance and reducing injury risk. Therefore, raw lifters may have a higher risk of strains and injuries in their muscles, tendons, ligaments, and joints.
Training Strategies for Raw Powerlifting
If you plan to compete raw, ensure your training aligns with how you will lift on competition day. Train with the equipment allowed by the federation you plan on competing in so there are no surprises when competing.
Some other considerations for raw powerlifting training are:
- Focus on perfecting technique and form, such as hitting full depth in a squat or pausing at the bottom of the bench press. Nailing the foundations is the best use of your time and energy.
- Train with the permitted equipment in raw meets, such as knee sleeves and lifting belts.
- Train your mind for the mental challenges, such as pushing through a sticking point and finishing a challenging rep.
- Use spotters to ensure your safety whenever pushing close to failure in training.
Equipped Powerlifting
Equipped powerlifting involves a greater range of specialized equipment that supports and protects the body and assists the athlete in lifting the most weight. In addition to equipment permitted in raw lifting, equipped lifters can use bench press shirts, squat suits, and deadlift suits, which store energy and assist the lifter in initiating or completing their rep.
To give you an idea of how equipped gear can work, here’s Jimmy Kolb hitting the board press for 5 reps. Notice how his arms are squeezed together, his hands almost touching, by the shirt before he lays down on the bench. This gives you an idea of the rigidity of the shirt and how it helps the weight move off the chest at the bottom of the lift.
Aside from the range of equipment used, some key differences exist between powerlifting raw and equipped. Your training approach may differ in equipped lifting because of how the fabric affects the body.
Equipped lifters will need to learn how to train and use their equipment, ensuring their movement syncs up with the stretch and snap-back of the fabric. Learning this skill set takes time and patience, and jumping straight into a competition without familiarizing yourself with the gear can pose an injury risk.
This is especially true in the equipped bench press, where keeping the bar in its “groove” is essential. Moving the bar a little too far forward or backward can lead to the lifter “dumping” the bar, as it’s no longer as supported by the shirt.
Due to the nature of high-tensile fabric, an equipped lifter may also have a restricted range of motion. In some equipped competitions, the guidelines around depth for a squat may differ to accommodate this. It’s not uncommon for equipped lifters to get white lights on squats that are considered “high,” but this is usually a result of the individual federation having lax judging rules.
For example, here’s Blaine Sumner squatting equipped (single ply) in the IPF and his squats are all below parallel:
Always check the rules and policies of your meet, which may split the competition into different divisions depending on the type of equipment you use (e.g., single or multi-ply).
Single-Ply and Multi-Ply Powerlifting Equipment
The two main categories for equipped lifting are single-ply and multi-ply. Squat suits and deadlift suits look much like regular lifting attire but are made of high-tensile fabric that stretches to a point before quickly snapping back into place.
Equipped lifting suits have one or multiple layers of this highly elastic material. The more layers, the more elastic energy is created to support the lifter to complete the movement. That’s why single ply and multi-play compete in separate divisions.
Pros and Cons of Equipped Powerlifting
Equipped Powerlifting Advantages:
- Equipped lifting attire can boost performance, allowing the lifter to move heavier weights, which creates excitement for spectators watching impressive numbers and broken records.
- The high-tech materials in equipped powerlifting offer enhanced support and stability, reducing injury risk and making it safer to push maximal weights.
- The learning curve toward syncing your movements with a bench shirt, deadlift suit, or squat suit is a rewarding process and a skillset of its own.
Equipped Powerlifting Drawbacks
- Learning how to use the equipment properly can be a distraction from your actual weightlifting. Ensure you are willing and prepared to invest the time and energy required to mastering the skills required for equipped lifting.
- Equipped lifting hurts. Equipment like a squat suit or a bench shirt only works if it is skin-tight, often leading to discomfort or, in extreme cases, constricted blood and oxygen flow that can cause a loss of consciousness.
- Less attractive to weightlifting purists. Some critics of equipped powerlifting feel that high-tech gadgets and attire take away from the raw and innate strength of the athlete.
- The financial cost of purchasing, maintaining, and replacing equipment for powerlifting can be a barrier and disincentive.
Training Strategies for Equipped Powerlifting
If you plan to compete equipped, ensure your training plan reflects this. Choose a plan that incorporates using approved equipment and has you training in your gear regularly. Some other training strategies to keep in mind when lifting equipped are:
- Keep a balance of training sessions using equipment and those focused on building your foundational raw skills and strength.
- Get guidance and supervision from athletes with lifting experience and a coach or trainer if accessible.
- Read about the types of equipment allowed in your powerlifting competition or federation. Ensure the gear you train with aligns with these guidelines so there are no surprises on competition day.
- Prepare your mind. Getting your head in the game is as important as being physically prepared. Create a mindful, focused headspace before training and meets, and prepare yourself for the physical discomfort of training in equipment. .
Raw vs. Equipped Powerlifting Key Differences
Raw powerlifting means lifting without specialized supportive equipment beyond basic gym attire, weightlifting belts, and basic wrist wraps and knee sleeves. Raw lifters do not compete in squat suits, deadlift suits, or bench shirts; instead, they rely on their raw strength and abilities.
Raw powerlifting became a distinct sport in 2012 when the International Powerlifting Federation (IPF) introduced the Classic Unequipped World Cup to acknowledge the specific skill of powerlifting without additional supportive gear.
Conversely, equipped powerlifting involves using additional equipment like the bench shirt, squat, and deadlift suit to assist the lifter in moving heavier weights. As equipped lifting gained popularity, technological advancements have made powerlifting gear more sophisticated, enhancing performance and leading to increased lift records.
Equipped lifting gear involves a learning curve for using the equipment and dedicating time and financial resources to acquiring, maintaining, replacing, or repairing it. With increased visibility, some powerlifting gear companies now sponsor or support athletes.
Choosing Between Raw and Equipped Powerlifting
When deciding between raw or equipped powerlifting, consider your personal goals, preferences, and willingness to invest time, resources, and energy. Both types of powerlifting have pros and cons, and the right style will be different for everyone.
Raw powerlifting may be a better choice if you prefer a minimalist approach to training and want to test your natural strength and ability. Raw powerlifting may also be a better choice if you want to avoid investing money and time into purchasing equipment and learning how to use it correctly.
Practically speaking, it’s simply easier to get started with raw powerlifting. If you’re a beginner powerlifter, raw is probably the way to go.
You should also consider the safety and inherent risks of using minimal equipment or learning to use high-tech gear that changes your biomechanics.
Another important determining factor is the rules and regulations of your local powerlifting federation’s rules. Knowing what your competitions allow could influence the training approach you want to take or the types of equipment you invest in.
There is no single approach to powerlifting that works best for everyone. If you plan to commit to powerlifting long-term, you may transition between different styles at different life stages.
Spend time reflecting on the style you think will work best for you, invest in good coaching and guidance, and stay consistent, dedicated, and patient to maximize your results.
