Let me begin by noting that you are not alone if you have ever entered a gym and witnessed someone lifting absurdly heavy weights while wearing knee sleeves so thick they could pass for armor or a belt that looks like it could stop a truck. For many years, powerlifting seemed to be a competition between “who can buy the best gear” in order to get greater results. However, many more of us in the lifting community are returning to something more straightforward: powerlifting that is 100% raw. Just you, the barbell, and whatever power you’ve developed with your own two hands—no expensive suits or lifting straps that only accomplish half the work. And I must say that it has really changed the way I train (and for a lot of guys I lift with, too).

First: What Even Is 100% Raw Powerlifting, Anyway?

To be clear, being “raw” does not imply that you are showing up unprepared. It implies that you will no longer be using the performance-enhancing equipment that is typical of powerlifting competitions. We’re talking about avoiding knee wraps that serve as a spring for squats, wrist wraps that are so rigid that they make your forearms like immobile rods, and lifting suits that compress your body to help you push more weight.

Simple wristbands to keep perspiration off the bar, a small lifting belt (for support, not to “boost” your lift), and possibly thin knee sleeves if your knees need some TLC are all acceptable in the majority of raw powerlifting leagues. That’s all, though. The objective? to see how strong you are without any help from equipment or shortcuts. Before I tried squatting 300 pounds without my previous lifting suit, I thought raw lifting was “easy.” My core was weaker than I had anticipated. However, raw lifting reveals where you need to improve, not just what equipment can conceal. That’s the key.

Why Raw Powerlifting Hits Different (For Real)

I’ve been lifting occasionally for eight years, and the finest move I’ve ever made for my strength was to go 100% raw. This is the reason it works:

It increases functional strength first. You’re training your entire body to cooperate when you lift raw, not just your muscles. I was able to make some squat form adjustments with my old lifting suit (hey, I rounded my lower back a bit), but raw? I had to quickly correct that form or risk missing the lift or getting harmed. Thanks to raw squats, I can now move a couch up stairs without putting undue strain on my back.

Secondly, it keeps you modest—in a positive sense. Nothing degrades you more than plateauing at 275 pounds on the bench press after previously achieving 315 pounds with a lifting shirt. But that plateau? Not simply harder training, but smarter training is encouraged. After two months of concentrating on my shoulder stability and tricep strength, I achieved 290 pounds naturally, which was far more fulfilling than any PR that used equipment.

Thirdly, it is simpler on the joints. Those bulky suits and lifting wraps? Although they may increase your lifting capacity, they also increase the strain on your lower back, knees, and elbows. When I was using heavy wraps, I never imagined that I might have knee pain during squats, but since going bare, I have experienced none.

How VBT Makes Raw Powerlifting Actually Effective (Not Just a Grind)

You’ve undoubtedly heard about velocity-based training, or VBT, if you enjoy raw powerlifting. Let me explain it simply: VBT tracks the speed at which your bar travels during a lift using devices (such as a smartphone app or a tiny sensor on your barbell). Why is that important? Because bar speed eliminates the need for guesswork by indicating whether you are lifting too much weight (slow pace) or not enough weight (rapid speed).

My raw training was significantly transformed when I started to use VBT six months ago. In the past, even if my form was deteriorating, I would simply add 5 pounds to the bar each week. For my working sets, I now strive for a bar speed of 0.7 to 0.9 m/s, which is a “moderate” speed—slow enough to develop strength, yet fast enough to maintain form. If I am moving slower than 0.6 m/s, I reduce the weight by 10 lbs.

I spent weeks last month locked on a 315-pound deadlift. I continued to add weight, but my lower back hurt and my form was becoming sloppy. My bar speed was 0.4 m/s, which was much too sluggish, when I checked my VBT data. After dropping to 295 pounds and concentrating on maintaining that speed, I reached 325 pounds raw four weeks later. Just listening to the data, no expensive equipment.

VBT keeps you honest, which makes it ideal for raw lifting. You can’t hide behind equipment; you know you need to change your speed, whether it’s by losing weight, correcting your form, or taking an extra day off.

My Go-To Raw Powerlifting Tips (That Actually Work)

Here are the pointers that helped me achieve my first raw 300-pound squat and 325-pound deadlift if you’re ready to give 100% raw powerlifting a try:

1. Begin with less than you anticipate. It was a horrible idea for me to jump straight into 225-pound squats after utilizing a lifting suit. Build from there, starting with a weight you can lift 8–10 repetitions with excellent form.
2. Give core strength top priority. You are the lifeblood of raw lifting. Every session, I perform three sets of planks (60 seconds each) and 15 reps of Pallof presses on each side. After two weeks, my squat stability significantly improved.
3. Keep track of everything. Note your weight, reps, bar speed (if using VBT), and body sensations. I use a basic notebook; no complex programs are required. I moved my heavy bench days to Mondays after noticing last week that my bench speed was faster on Mondays. Two weeks later, presto 10 lb PR.
4. Don’t neglect recovery. You need additional protein (1.6–2.2g per kg of body weight) and sleep (7–9 hours) because raw lifting is more taxing on your muscles. My muscle pain decreased by half when I started consuming a protein shake immediately following workouts and went to bed thirty minutes earlier.

Wrapping Up: Why 100% Raw Powerlifting Is Worth It

In the end, being the strongest person in the gym isn’t the goal of 100% raw powerlifting. Being strong for yourself is having unadulterated strength without any help from equipment or shortcuts. It’s about knowing that you put in the effort to earn every rep and pound when you look in the mirror after a challenging workout.

And when do you mix VBT with raw lifting? You’re training more intelligently, not just lifting weights. You’re preventing injuries, reaching new heights, and developing practical strength.

Try it out for eight weeks. Monitor your development, pay attention to your body (and the data), and notice your feelings. You won’t believe what you can do without any special equipment.

More fitness tips, welcome to check out:

How to Lift Like Colton Engelbrecht and Break Through Your Powerlifting Limits