Powerlifting is a sport that focuses on lifting the most weight for a 1RM on the squat, deadlift, and bench press, and the training generally concentrates on lifting big weights for 1-5 times.
Lifts can be executed either equipped or unequipped during competitions (traditional or “raw” lifting, to be specified, in the IPF). Knee wraps are permitted in the equipped division only in some federations but not in the unequipped division, whereas they are allowed in both divisions in other federations. When deciding whether a lift is equipped or not, weight belts, knee sleeves, wrist wraps, and special footwear may also be worn.
Competitive powerlifters work hard to increase their maximum weight for each movement. In competitions, they have three tries to lift a pre-chosen amount of weight using each lift successfully.
These are the three main powerlifting exercises.
Barbell back squat
Put a barbell on a rack around shoulder height to do this exercise. Get below the bar, so it rests on your neck and shoulders. Hands slightly broader than shoulder width should be placed on the bar. Take two to three steps back while leaning against the bar, keeping your feet slightly wider than shoulder width. Put the barbell on your back while you squat. When performing a squat, your hips must be below your knees to meet competition requirements. Press back up to standing, advance, and rack the barbell.
Press your shoulder blades together to keep your back straight throughout the entire squat to increase its effectiveness. For your body to have the most strength throughout the lift, tighten your core.
Barbell bench press
This exercise is occasionally referred to as a chest press outside of powerlifting. First, rack your barbell to the proper height and lay face-up on a bench. Hands slightly broader than your shoulders should be used to grasp the bar. With your feet firmly planted, unrack the barbell and hold it above your sternum. As you flex your elbows, the bar will descend until it touches your chest. After that, raise the bar again and rack it.
Your feet should be roughly shoulder-width apart as you stand behind a barbell. Your feet ought to be pointed slightly outward or forward. Holding the barbell against your legs while keeping your back straight and looking forward, squat down with your hips back, almost as if you are sitting in a chair. Next, move your hips forward to stand tall and hold the barbell. After that, lower the bar to the ground by sending your hips back again.
Many powerlifters perform the deadlift using an over-under grip, with one hand facing up and the other facing down. It would be best if you didn’t use your back muscles for this lift. Instead, your leg muscles and glutes should be the main muscles involved.
Benefits of Powerlifting
Strength activities like powerlifting generally have a positive impact on one’s health because of it:
It decreases the incidence of osteoporosis later in life and increases bone density
It increases metabolism and aids with weight management
It could lessen arthritis symptoms
It can combat depression
It can lessen the signs of diabetes and heart disease
Can you get a scholarship for powerlifting
Yes. Scholarships can be used for more than simply academic pursuits. Though it’s also true that academic scholarships are more common, scholarships are available in a variety of fields, including sports and extracurricular activities. For example, various scholarships are available specifically for anyone interested in a powerlifting career. Additionally, associations for powerlifters offer scholarships to those interested in pursuing higher education.
Given that powerlifting is an expensive and highly specialized disc study, several schools and organizations provide scholarships in the United States of America and other countries to aid and encourage aspiring students. These scholarship programs give recipients access to the specialized education and equipment required to forge a successful powerlifting career.
Further, the National Collegiate Athletic Association does not recognize powerlifting as an activity. This implies that not all American universities and colleges provide scholarships for powerlifting.
These scholarships include:
U.S.A. Powerlifting Scholarship
To help them train for the high school powerlifting national competitions, members of the U.S.A. Powerlifting Collegiate Committee gives scholarships to high school students who are active in the group. Usually, a man and a woman receive one grant each. Candidates must meet the minimum G.P.A. requirement of 2.5. For the scholarship offer to be considered, the applicants must also submit records, a brief essay, and two letters of recommendation. The winner must use the scholarship money toward choosing a two-year or four-year college or professional program after high school.
The leading powerlifting organization in the U.S. is the U.S.A. Powerlifting, formerly known as American Drug-Free Powerlifting Association, Inc. The International Powerlifting Federation is responsible for worldwide regulation, including the United States Powerlifting. The I.P.F. comprises member organizations from 83 different countries across six continents.
Provided by: U.S.A. Powerlifting
Eligibility: High School students
Texas High School Women’s Powerlifting Association Scholarship
The Texas High School Women’s Powerlifting Scholarship awards candidates a $1000 scholarship to 12th-grade female powerlifting champions who may need financial assistance in the school. Candidates who meet the requirements must be Texas residents, demonstrate financial need, and have a minimum G.P.A. of 3.0. In addition to three recommendation letters, the application also includes a section asking for records. Candidates must also be attending high schools that are active Texas High School Women’s Powerlifting Association members.
Louisiana High School Powerlifting Association Scholarship
Applicants for this powerlifting scholarship must know that only one form may be submitted per student. This scholarship offers financial assistance for those who want to compete in powerlifting. The Louisiana High School Powerlifting Association awards $250 prizes to seniors in Louisiana’s high schools. Candidates must demonstrate their understanding of economics and maintain a 2.0 GPA. The scholarship is intended to be used at the winner’s preferred institution of higher learning. The schools or universities where the winners have attended are directly awarded scholarships. Through the efforts of the LHSPLA Executive Committee, high school powerlifting in Louisiana is still improving in the present.
Provided by: Louisiana High School Powerlifting Association
Eligibility: 12th-grade high school seniors
The American Drug-Free Powerlifting Federation Scholarship
The American Drug-Free Powerlifting Federation provides an additional $500 in grants to its members pursuing or planning to pursue higher education. Systems of qualified higher education incorporate two-year colleges, professional training programs, and four-year universities. The recipients’ academies will receive the scholarships directly. The scholarship award affiliates are required to display the contents of the federation following its rules. Candidates must be drug-free lifters without a four-year degree in their past.
The ADFPF is a nonprofit organization created to introduce all new participants to certain drug-tested powerlifting tactics.
Provided by: American Drug-Free Powerlifting Federation
Eligibility: College and University student
Future Leaders Programme Scholarship
Scholarships for Future Leaders are available to students in the U.S.A. Bachelor’s degree candidates are eligible for this scholarship. A student studying network art from a low-income background receives a $20,000 scholarship from the organization because they are thought to have the potential to become a future leader in this business. Students in high school and college today are eligible for the scholarship. The recipients of this prize must have a strong interest in technology, computer science, and other forms of the arts. A 3.0 GPA is required for this scholarship.
Women, minorities, and those in need of financial assistance are all eligible for this scholarship. The Future Leaders Programme (F.L.P.) is a nine-month program designed to empower front-line supervisors with the potential to fill leadership positions in the future.
Provided by: Future Leaders Programme
Eligibility: High school and college learners
American Fellowships for Women in the U.S.A.
In 1888, when women were discouraged from seeking an apprenticeship, the American Fellowship program was established. AAUW American Fellowships support female students conducting full-time postdoctoral analysis, planning for publication, or seeking full-time research to write theses. The program offers grants in the range of $6,000 to $30,000.
Provided by: American Association of University Women
Deadline: November 1
HACU Scholarship Program
The Hispanic Associations are pleased to serve as the coordinator of associate-sponsored scholarship opportunities that can assist in covering some of your educational costs. When applications are closed, and awards are issued, students must currently enroll in a HACU-member institution or university in the United States or Puerto Rico. The institution must also be a member of HACU for students changing academies to be eligible to apply.
Only college students enrolled for the entire spring semester are eligible for scholarships. In addition, all applicants must have completed their first semester of freshman coursework at a HACU member university.
Provided by: Hispanic Association of Colleges and Universities
Eligibility: College students
FutureLearn “Change the World” Scholarship
The FutureLearn scholarship is an incredible opportunity to show the change you desire to see in the world. You offer ground-breaking strategies and unbridled talent. The sum offered for this training is £1,000 in total. Students could use this scholarship money for independent study or specialized educational resources.
Provided by: FutureLearn
Career Development Grants
This award is specifically created to assist students who desire to pursue better careers in the future. The award offers financial aid for $2,000 to $12,000. In addition, women with bachelor’s degrees can receive financing through career development grants. They want to advance their careers in training, fitness, medicine, or social sciences or enter the workforce again.
Provided by: AAUW
Eligibility: College students
Deadline: November 15
Arnold Sports Festival Columbus Rotary Scholarship
The ability to make a “positive-impact involvement” compatible with one’s capacity, circumstances and effectiveness in community involvement is a requirement for applicants. Additionally, the applicant must exhibit moral integrity.
Provided by: Columbus Weightlifting Club
Beth Moffat Memorial Scholarship Fund
The candidate must be a female student-athlete who will graduate from Hartland High School. The candidate must also have a clean driving record and have received varsity athletic letters for at least two academic years at Hartland. In addition, a 3.0 GPA is necessary.
Provided by: Ann Arbor Area Community Foundation
Eligibility: up to 3.0
Deadline: April 1
Wisconsin High School Powerlifting Association
The Wisconsin Powerlifting College Scholarship was established in 2015. The scholarships are from $500 to $1000 each. The selection procedures comprise a regional shortlisting stage and a final decision-making stage by an impartial committee using criteria (not exclusively powerlifting related).
The candidate must be a senior in a Wisconsin high school during the spring of the year the scholarship will be awarded to be eligible. In addition, the candidate must be a current NASA Member at the time of application and award.
Pursue Student Council Scholarships
Scholarships lessen the expensive price of a college education. Scholarships for high school are available to deserving students from numerous national and state groups for student council organizations. For instance, the Missouri Association of Student Councils (MASC) advertises a variety of funding possibilities accessible to students demonstrating leadership abilities, such as the Mel Guemmer Memorial Scholarship. A weeklong summer leadership camp trip is provided at no cost to the winners. For graduating seniors who plan to attend college, MASC offers a $1,500 Excellence through Leadership Scholarship in partnership with the Missouri Society of Association Executives. Leadership scholarship possibilities, such as the NASSP/Herff Jones Principal’s Leadership Award, are supported by the National Association of Student Councils (NASC).
How to apply
A one- to the two-page scholarship application is normally needed from applicants.
Basic biographical details like name and address are requested on application forms, along with questions about professional goals, extracurricular activities, and any medals or accolades received in high school.
Additionally, most scholarship applications ask you a few questions about your high school experiences and involvement in school activities, or they ask you to write a long student council essay describing your credentials for the scholarship in at least 1,000 words.
Frequently, essay questions will ask you to give an example of a project you started and finished while serving on the student council. If you can demonstrate how you have aided other students, such as by planning a fundraising for a student hurt in a vehicle accident, you can improve your chances of receiving a scholarship.
A high school transcript, a letter of recommendation, and paperwork that must be signed to confirm volunteer work may also be required for submission with an application.
Scholarships are available to everyone, regardless of professional path. For individuals interested in a scholarship for powerlifting, check out the available scholarships and complete the required steps when applying to increase their chances of being chosen.