From the Gym Floor to Competition: The Role of Common Lifting Gear

Have you ever watched a powerlifting or weightlifting competition and seen the athletes wear various gear as they perform their lifts? You might have seen a lifting belt, some strange-looking shoes, knee wraps or even an ever-so-flattering* bodysuit. Have you ever wondered why they wear these things? Is it simply the culture of the sports, or is it more than that? Well, join me as I unpack the reasons why this gear is used, the science behind it all and where you’re likely to find them. 

*totally sarcasm!

Overview

Performance-enhancing training wear includes a range of shoes, belts, straps and bodysuits that fitness enthusiasts and athletes alike might wear in different contexts, for example during training and/or competition. This gear derives particular performance benefits, essentially people wear these things to allow them to lift heavier weights, which becomes particularly crucial in the sports of powerlifting and weightlifting. Different weightlifting and powerlifting federations and competitions have different rules regarding the use of performance-enhancing gear. For instance, the International Powerlifting Federation (IPF) allows the use of belts, wrist wraps, and knee sleeves, but is strict about the specifications and limits the use of more supportive gear like squat suits and bench shirts to their equipped divisions. In contrast, the USA Powerlifting (USAPL) and the World Powerlifting Congress (WPC) have separate categories for raw (minimal gear) and equipped lifting, where athletes in the equipped categories can use more extensive gear, such as multi-ply squat suits and bench shirts, to lift heavier weights. The International Weightlifting Federation (IWF), which governs Olympic weightlifting, permits weightlifting shoes and belts but restricts the use of knee wraps or suits that provide additional mechanical support. These differing regulations reflect the federations’ approaches to balancing safety, fairness, and the challenge of lifting.

But these sorts of performing-enhancing gear aren’t completely restricted to weightlifting and powerlifting athletes. Walk into any gym (well maybe not any gym) and you’ll likely see weightlifting shoes and belts on the gym floor. They’re commonly used by more experienced gym enthusiasts for training or testing purposes. We’ll explore this more soon. The point is, that you’ve probably seen them around, but have you ever stopped to wonder why they’re being used? What is their purpose? We’ll now explore the what, how, why and when of each specific type of commonly used gear to give you a better understanding. 

Lifters (Weightlifting Shoes)

WHAT?

A weightlifting shoe is a specialised type of footwear designed specifically to enhance performance and safety during weightlifting exercises, particularly while squatting. The key feature of weightlifting shoes, compared to say running shoes, is their solid and raised heel. The heel is elevated, usually ranging from 0.5 to 1 inch (~1-3cm), made from materials like hard plastic or wood. This raised heel improves ankle mobility, allowing for deeper squats and better form by enabling a more upright torso position.

There are many types of weightlifting shoes on the market, each designed to cater to different preferences and lifting styles. Some feature varying heel heights to suit individual biomechanics and flexibility needs, while others offer different levels of support and stability. Brands like Nike, Adidas, and Reebok provide a range of options, from more rigid shoes for maximum stability to those with a bit more flexibility for comfort and cross-training.

HOW AND WHY?

Weightlifting shoes provide significant performance benefits grounded in biomechanics and stability. Their raised heel improves ankle mobility and flexibility, allowing the knees to more easily travel past the toes in movements such as the squat, clean and snatch. This enables lifters to achieve deeper squat positions while maintaining an upright torso. The shoes’ solid and non-compressible sole improves stability by minimising energy loss and maximising force transfer from the lifter to the ground. This solid base enhances balance and stability, crucial for safely lifting heavier weights. They also promote better proprioception, the body’s awareness of its position in space, by providing a stable and flat platform that enhances feedback during lifts. Overall, these scientifically designed features of weightlifting shoes contribute to improved biomechanics, enhanced stability, optimised force transmission, and better control during weightlifting exercises, thereby enhancing overall performance and reducing the risk of injury.

WHEN?

Weightlifting shoes serve a variety of purposes across different contexts for athletes and fitness enthusiasts aiming to enhance their performance and safety during specific types of exercises. In strength training and powerlifting, these shoes are a staple in gyms and training facilities, providing stability and support during exercises like squats.  The solid, non-compressible sole and raised heel help maintain proper form and maximise force output, crucial for lifting heavier weights safely and efficiently. In Olympic weightlifting, where precise technique is crucial, weightlifting shoes are heavily utilised. The elevated heel aids athletes in achieving optimal squat depths while keeping an upright torso during movements such as the snatch and clean and jerk. This feature enhances biomechanics and stability, allowing lifters to execute these complex lifts with greater control and efficiency.

Competitive lifting environments, including weightlifting and powerlifting competitions, often see athletes using weightlifting shoes to maximise their performance. These shoes enhance biomechanics and force transmission, enabling athletes to lift heavier weights effectively and safely, thereby gaining a competitive edge. Even in general fitness and training settings, individuals who incorporate weightlifting or strength training benefit from wearing weightlifting shoes. They offer comfort, support, and improved performance during exercises that involve heavy lifting or require precise technique, making them a valuable tool for achieving fitness goals effectively.

Weightlifting Belts

WHAT?

A weightlifting belt is another specialised piece of equipment designed to enhance performance and safety during weightlifting exercises, particularly during movements like squats and deadlifts. Unlike standard belts, weightlifting belts are typically wider and stiffer, and constructed from materials like leather or synthetic fabrics. They wrap snugly around the lifter’s waist and are secured with a buckle or Velcro closure.

HOW AND WHY?

Weightlifting belts provide significant performance benefits by increasing intra-abdominal pressure (IAP) and providing additional support to the lower back and core muscles. IAP refers to the pressure within the abdominal cavity. It’s a critical factor in stabilising the spine and supporting the torso during heavy lifting. IAP is generated by the simultaneous contraction of the diaphragm, abdominal muscles, and pelvic floor muscles, creating a rigid and supportive core.  When these muscles contract, they increase the pressure inside the abdominal cavity, which helps to:

1. Stabilise the Spine – Increased IAP provides a brace-like effect around the spine, reducing the risk of spinal injuries by limiting the amount of flexion, extension, and rotation.
2. Support the Torso – It helps in maintaining an upright posture and supports the torso during lifting or other strenuous activities.
3. Improve Force Transfer – Efficient IAP allows for better transfer of force from the lower body to the upper body, enhancing overall lifting performance.

Imagine your torso as a soft drink can, where your core muscles and intra-abdominal pressure are like the pressurised liquid inside. When the can is sealed, the internal pressure makes it strong and resistant to crushing. This is similar to how IAP, created by contracting your diaphragm, abdominal muscles, and pelvic floor muscles, stabilises your core and supports your spine during physical activity. Now, adding a weightlifting belt is like wrapping the can with a strong, tight band. This band doesn’t replace the internal pressure but enhances it, making the can even more secure and harder to crush. Similarly, a weightlifting belt helps you generate and maintain higher IAP, providing additional support and stability to your spine. 

WHEN?

Weightlifting belts are used by athletes and fitness enthusiasts aiming to enhance their lifting performance and safety. In strength training and powerlifting, these belts are commonly used in gyms and training facilities to provide stability and support during heavy compound lifts such as squats and deadlifts. The belt’s ability to increase intra-abdominal pressure and stabilise the core allows lifters to handle heavier weights with greater confidence and control.

In competitive lifting environments, such as weightlifting and powerlifting competitions, weightlifting belts are frequently used to maximise performance. Athletes use these belts to enhance spinal stability and reduce the risk of injury, enabling them to lift heavier weights effectively and safely during their lifts. 

Knee Wraps

WHAT?

Knee wraps are long, elastic straps typically made from a blend of polyester, cotton, and elastic materials. They are flat and have a smooth, tightly woven texture that allows them to be wrapped tightly around the knee without slipping. They are designed to enhance performance and provide joint support during powerlifting-style movements, particularly heavy squats. Knee straps come in various lengths and thicknesses to cater to different body shapes, preferences and levels of support.

HOW AND WHY?

Knee straps provide significant performance benefits by offering additional support and stability to the knee joint during heavy lifts. The tight wrapping creates compression around the knees, which can enhance proprioception, or the body’s awareness of joint positioning, leading to better control and form. This compression also helps in maintaining proper alignment of the knee joint, reducing the risk of injury by preventing excessive movement or strain on the ligaments and tendons. 

Knee wraps are designed with elasticity that plays a crucial role in enhancing lifting performance. When a lifter descends into a squat, the elastic material of the knee wraps stretches and creates tension around the knee joint. This tension stores potential energy in the wraps, similar to how a stretched rubber band stores energy. As the lifter begins to ascend from the bottom of the squat, the stored energy in the stretched knee wraps is released. This release of energy provides an additional boost or “rebound” effect, helping the lifter push through the sticking point of the lift. Essentially, the wraps act like a spring, assisting the muscles and joints in propelling the body upwards. This energy storage and release mechanism can make it easier for lifters to handle heavier weights by reducing some of the physical strain on their muscles and joints. The added support and elastic rebound can improve overall lifting performance, allowing athletes to lift more weight than they might be able to without the wraps. This mechanical advantage is why knee wraps are particularly popular in powerlifting and other strength sports, where maximising lifting capacity is essential.

WHEN?

Knee straps are used across various contexts to enhance performance and safety during heavy lifting. In strength training and powerlifting, knee straps are commonly utilised during heavy squats, leg presses, and other lower-body exercises to provide extra support and stability. They are particularly beneficial during maximal or near-maximal lifts, where the risk of knee strain or injury is higher.

In competitive lifting environments, such as powerlifting meets, athletes often use knee straps to maximise their lifting capabilities. The added support and energy return from the wraps can help lifters achieve higher weights and improve their performance. Even in general fitness settings, individuals who engage in regular heavy lifting or have a history of knee issues may benefit from using knee straps to provide additional support and reduce the risk of injury during training. 

Squat Suits

WHAT?

A squat suit is a full-body garment that fits tightly around the lifter’s torso and legs. It is made from strong, elastic materials like polyester, nylon, or a blend of these with spandex*. The suit typically features reinforced stitching and additional padding in key areas, such as the hips and thighs, to provide extra support and stability. It is designed to provide support and enhance performance during squats and similar heavy lifting exercises.

*Picture a highly elastic swimsuit from the 1940s – that’s 3 sizes too small (without the polka dots). 

HOW AND WHY?

Squat suits provide performance benefits through their supportive and compressive properties. The tight fit of the suit creates significant pressure around the lower body and core, which increases intra-abdominal pressure (IAP) and helps stabilise the spine and hips during heavy lifts. This added support reduces the risk of injury by minimising strain on the muscles, ligaments, and joints. The elasticity of the material also stores and returns energy during the squat’s descent, which can aid in the ascent phase by providing a rebound effect (using the same mechanism described above for knee wraps) This rebound effect allows lifters to handle heavier weights and improve overall lifting performance. 

WHEN?

Squat suits are primarily used in competitive powerlifting and strength training, where heavy squats are a key component of the lifting regimen. In powerlifting competitions, lifters wear squat suits in the equipped category, where the use of supportive gear is allowed to maximise lifting capacity and performance. These suits are also used in training settings by athletes who wish to practice with equipment that mimics competitive conditions. Additionally, squat suits can be beneficial for lifters focusing on peak performance during heavy lifting sessions, helping them to lift more weight safely and efficiently. For general fitness enthusiasts and recreational lifters, squat suits are less common but can be utilised by those aiming to push their limits in strength training or those preparing for powerlifting meets.

Each to Their Own

Before wrapping this up, it’s important to note that the use of different training gear is highly personal and tailored to the individual lifter’s preferences and needs. Each piece of equipment, whether it’s weightlifting shoes, belts, knee wraps, or squat suits, offers specific benefits that can enhance performance, support, or comfort during training or competitions. The choice of gear is influenced by various factors, including the lifter’s body mechanics, lifting style, training goals, any existing injuries or limitations, or it can simply come down to personal preference and comfort. For instance, weightlifting shoes with different heel heights can cater to individual biomechanics, such as varying degrees of ankle mobility. A lifter with a specific squat depth requirement or technique preference might choose shoes with a particular heel elevation to optimise their form and performance. Similarly, weightlifting belts come in various widths and stiffness levels, allowing lifters to select a belt that best supports their core stability and comfort during heavy lifts.

Ultimately, the selection of training gear is a highly individualised process. Lifters often experiment with different types of equipment to find what works best for their unique needs and preferences. This personalisation ensures that each lifter can maximise their performance, minimise the risk of injury, and achieve their training and competitive goals effectively.

• Bio

Ellyn Johnson

Ellyn is an Exercise Scientist specialising in youth Strength and Conditioning. She holds her Bachelor's degrees in Science and Exercise and Sports Science. She has previously worked as a Strength and Conditioning Coach for Academy level athletes at the Brisbane Lions Football Club. She has a background in Personal Training, coaching a range of clientele with diverse goals, including weight loss, body recomposition as well as recreational endurance athletes. In addition to her Strength and Conditioning experience, Ellyn currently works as a Learning Designer at the Australian Institute of Fitness. Here she works as a subject matter expert in the design and implementation of a range of health- and fitness-related courses and learning materials.