Weightlifting words · Beginner

The words you will hear in your first match, grouped the way you meet them.

B · Beginner · 38 words · Step 1 of 2

Basic setup terms

Barbell

The steel bar that weight plates are loaded onto. In competition, men lift with a 20 kg bar and women with a 15 kg bar.

Also called: bar
See also: Plates

Plates

The circular weights loaded onto each end of a barbell, usually measured in kilograms or pounds.

Also called: discs
See also: Barbell

Dumbbell

A shorter, handheld weight used individually (usually one in each hand).

Rack

A metal frame used to safely hold a loaded barbell at the start and end of a lift.

Also called: squat rack
See also: Barbell

Competition platform

The raised area where lifts are performed. It is four metres on each side at the top levels, with a clear flat area of one metre around it. During a lift, no part of the body except the feet may touch it.

Also called: platform

Spotter

A person who stands by in the gym to help if a lifter struggles. There are no spotters in competition: only the athlete and the loaders may move the barbell.

See also: Barbell

The two Olympic lifts

Snatch

A lift in which the barbell is pulled from the platform to the full extent of both arms overhead in one continuous movement, while the lifter splits or bends the legs. The lifter finishes motionless, arms and legs extended and feet on one line, and waits for the referees' signal before lowering the bar.

Clean and jerk

A two-part lift. In the clean the barbell is pulled to the shoulders in one movement and the lifter stands up with the legs fully extended. In the jerk the lifter bends and drives the legs and arms to send the bar overhead, finishing motionless with arms and legs extended.

Total

The combined weight of the lifter's best successful snatch and best successful clean and jerk. It decides the result within a bodyweight category.

Attempt

One try at a lift at a declared weight. A lifter has a maximum of three attempts in each lift, and one minute to start an attempt after being called (two minutes when taking two attempts in a row).

Clean

The first part of the clean and jerk: pulling the barbell from the platform to the shoulders, with the legs split or bent, without touching the chest on the way.

Jerk

The second part of the clean and jerk: after standing with the bar on the shoulders, the lifter dips and drives the bar overhead, lowering the body under it, then recovers.

Squat style and split style

The two ways of catching and recovering a snatch or clean: dropping into a squat, or splitting the legs with one foot forward and one back. Both are legal.

Gym and strength terms

Rep

One complete movement of an exercise (e.g., one full squat).

Also called: repetition
See also: Squat

Set

A group of consecutive reps performed without resting (e.g., "3 sets of 10 reps").

1RM

The maximum weight a person can lift for a single repetition of a given exercise.

Also called: one-rep max
See also: Rep

Squat

An exercise where the lifter bends the knees and hips to lower their body, then stands back up, often with a barbell on their back or in front.

See also: Barbell

Deadlift

An exercise where the lifter picks a loaded barbell up off the floor to hip level, using a bend at the hips and knees.

See also: Barbell

Bench press

An exercise where the lifter lies on a bench and presses a barbell (or dumbbells) upward from chest level.

See also: Barbell

Overhead press

An exercise where the lifter pushes a barbell (or dumbbells) from shoulder height straight up overhead.

See also: Barbell

Compound exercise

A movement that works multiple muscle groups/joints at once (like a squat or deadlift).

Isolation exercise

A movement that targets one specific muscle group (like a bicep curl).

Technique and movement terms

Grip

How the lifter holds the bar. In both lifts the grip is palms downward, and the hook grip, covering the last joint of the thumb with the fingers, is permitted.

Form

The correct technique/body positioning used to perform a lift safely and effectively.

Range of motion

How far a joint/limb moves during an exercise, from start to finish.

Also called: ROM

Spotting

Assisting a lifter by standing ready to help if they can't complete a rep safely, common in bench press and squat.

Warm-up sets

Lighter sets performed before working sets, to prepare muscles and practice movement before lifting heavier weight.

Failure

The point during a set where a lifter can no longer complete another rep with proper form.

Progressive overload

The training principle of gradually increasing weight, reps or difficulty over time to keep building strength.

Competition and equipment terms

Bodyweight category

Lifters compete in categories set by body weight, men and women separately, so that lifters of similar size compete against each other. The categories are set by the governing body and have been changed in recent years.

Also called: weight class

Chalk

Magnesium carbonate powder used on the hands to improve grip. It is permitted. Grease, oil, water, talcum and cream on the body are forbidden.

Lifting belt

A thick belt worn around the waist to support the lower back and core during heavy lifts.

Straps

Supportive gear used to protect the wrists or improve grip on heavy pulls.

Also called: wrist wraps, lifting straps
See also: Grip

Bumper plates

Rubber-coated weight plates designed to be safely dropped from overhead, common in Olympic lifting.

No lift

A lift the referees judge not completed correctly, which does not count. Common faults are touching the platform with anything but the feet, pausing during the extension of the arms, a press-out, leaving the platform, lowering the bar before the referees' signal, and an unfinished attempt where the bar has reached knee height.

Also called: failed attempt
See also: Competition platform, Attempt, Press-out

Down signal

The signal, given when two of the three referees agree, that tells the lifter to lower the bar. Lowering it earlier is a no lift.

Referee

One of the three officials who judge each lift. A jury may monitor the referees and call them to its table.

Weigh-in

The check before a competition that a lifter's body weight fits their category.

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