Chelidze 1

Anna Chelidze

Gene J. Mann

ENGL101 F15C

9 November 2020

What is Powerlifting and How Does it Work?

Powerlifting is a sport which many have taken up whether it be for competitive purposes

or for general wellness purposes. There are many ways to approach the training aspect of

powerlifting, but the main goal is gaining strength in the three main lifts: squat, bench, and

deadlift. So how did powerlifting come about and how does it work?

Powerlifting is one of many strength sports. It’s origins are rooted hundreds of years back

in traditions of strength training (Dunn). The modern sport of Powerlifting originated in the UK

and the US in the 1950’s. Before their establishment, the weightlifting governing bodies in both

countries recognized various ‘odd lifts’ for competition and record purposes (Dunn). Moreover,

these ‘odd lifts’ included the three power lifts: squat bench and deadlift. During the 1950s,

Olympic weightlifting declined in the United States, while strength sports gained many new

followers (Dunn). In 1958, the AAU’s National Weightlifting Committee decided to

begin recognizing records for ‘odd lifts’ (Dunn). When bodybuilding began to rise rapidly in the

late 60s to early 70s, Bob Hoffman began endorsing the sport of powerlifting to win some of the

market share back (How to Pick the Right Powerlifting Federation). This was big, as Hoffman,

who was the kingpin of Olympic weightlifting, was previously against powerlifting (How to Pick

the Right Powerlifting Federation). Furthermore, York Barbell (owned by Bob Hoffman) hosted

the first “Word Championships” of Powerlifting in 1971 (How to Pick the Right Powerlifting

Federation). After two of these contests, the competitors become increasingly mad by the non-

 Chelidze 2

standardized rule set (How to Pick the Right Powerlifting Federation). To resolve

this, representatives from a handful of countries came together and founded the IPF

(International Powerlifting Federation) in 1972 (How to Pick the Right Powerlifting

Federation). Even though there were Powerlifting to early 70s, competitions occurring after the

first official one in 1964 (Dunn), a federation meant that the sport was finally ‘legitimatized’ and

sanctioned with specific rules that must be followed. 

Over the course of the years, especially recently, powerlifting has grown. There are many

different federations to compete in depending on the goals that a person has. The IPF is the most

powerful and prestigious federation when it comes to worldwide powerlifting (How to Pick the

Right Powerlifting Federation). From the IPF stems the USAPL. This is the main drug-tested

federation in the United States. Competing and climbing the ranks here, means being able to

compete at the IPF (which is a worldwide platform). This federation is also known for being way

too strict on enforcing the rules (How to Pick the Right Powerlifting Federation). The other

popular federations in the United States are USPA and RPS. These federations allow anabolic

steroids, the use of PEDs, and are less strict on enforcing the rules, but they are not as renowned

as the IPF and it’s stemming federations are (How to Pick the Right Powerlifting Federation). To

add, every single federation has either raw or equipped lifting. Raw lifting means that a lifter is

ONLY allowed to use approved knee sleeves, wrist wraps, a belt, and a singlet (Siem). These are

items that don’t help in lifting more, but they help in preventing injuries. Equipped lifting means

that a lifter is allowed to use knee wraps, a deadlift suit, a bench shirt, and a squat suit (Siem).

These are items that aid in lifting more weight. It’s estimated that equipped lifting allows the

athlete to lift approximately 115% of their max, with experienced equipped lifters lifting far

beyond this percentage (Siem). For these reasons, raw lifting is the more ‘renowned’ of the two. 
 Chelidze 3

Now since the history of the sport and the fundamentals of its federations has been

explained, how does powerlifting work? In powerlifting, the main goal is to lift maximal weight

in the squat, bench, and deadlift (Dunn). The rules of powerlifting in general follow the IPF rule

set. Furthermore, the IPF rules state that the competition takes place between lifters in categories

which are determined by sex, body weight, and age (Technical Rules) (“Technical”). Each

competitor is allowed three attempts on each lift. The lifters best valid attempts on each lift count

towards their competition total (Technical Rules) (“Technical”). . If two or more lifters achieve

the same total, the lighter lifter ranks above the heavier lifter (Technical Rules)

(“Technical”). . If two lifters register the same bodyweight at the weigh in and eventually

achieve the same total at the end of the competition, the lifter making the total first will take

precedence over the other lifter (Technical Rules) (“Technical”). . The day usually starts really

early, with the order of the lifts being squat, then bench, and lastly deadlift. To add, each lift has

its own specific guidelines which must be met when performing the lift in order for it to count.

There are three judges, two on the sides and one in the front, which decide whether the

guidelines have been met (Technical Rules) (“Technical”). . For squats, the lifter

must first unrack and walk the weight out…then they must wait for the judges ‘start’

command…once the command is given, the lifter has to descend until the hip joint is lower than

the top of the knees…once they ascend, the lifter must wait for the judge to give them a ‘rack’

command (Technical Rules) (“Technical”). . For bench press, the lifter must ALWAYS keep

their upper back and butt on the bench and their foot on the ground (Technical Rules)

(“Technical”). . The lifter must unrack and hold the weight until given the ‘start’ command…

once the command is given, the lifter has to descend until the bar touches their chest..they must

pause the bar on their chest until the judge gives them a ‘press’ command…once this command
 Chelidze 4

is given the lifter must press the bar up…once the bar is pressed, the lifter has to wait for a ‘rack’

command from the judge (Technical Rules) (“Technical”). . Lastly, for deadlifts, the lifter must

approach the bar in whatever stance they choose, grab onto the bar and use their leg drive to

lift the bar up. They must wait for the judge to give them a ‘down’ command, which can ONLY

be given once the lifter locks out their knees and upper back (Technical Rules) (“Technical”) . 

To conclude, this is how the sport of powerlifting came to be and how it works. It has

recently grown in popularity due to its focus on strength rather than looks. It helps many

overcome issues whether they be mental, emotional or physical, and the constant progression of

strength serves as a sort of therapy. It also serves as a sport for those who are competitive and

want to be the strongest imaginable. 

Works Cited

1. Dunn, Will Freeman, and Name *. “The History of Powerlifting.” Taylor's Strength

Training, 10 Jan. 2018, www.taylorsstrength.co.uk/the-history-of-powerlifting/.

2. “The Complete History of Powerlifting | June 2019.” Google, Google,

www.google.com/amp/s/thequestforstrength.com/2019/06/12/the-complete-history-of-

powerlifting/amp/.

3. “History - International Powerlifting Federation IPF.” IPF - International Powerlifting

Federation, www.powerlifting.sport/federation/history.

4. “Technical Rules International Powerlifting Federation IPF.” IPF - International

Powerlifting Federation, https://www.powerlifting.sport/rules/codes/info/technical-rules

5. “How to Pick the Right Powerlifting Federation.” PowerliftingToWin, 9 May 2018,

www.powerliftingtowin.com/how-to-pick-the-right-powerlifting-federation/.
 Chelidze 5

6. Siem, Brooke. “Raw vs Equipped Powerlifting - BarBend.” Google, Google, July

2017, www.google.com/amp/s/barbend.com/raw-vs-equipped-powerlifting/amp/.

Corrected below: (Never numbers! Always alphabetize!)

Works Cited

“The Complete History of Powerlifting | June 2019.” Google, Google,

www.google.com/amp/s/thequestforstrength.com/2019/06/12/the-complete-

history-of-powerlifting/amp/. (This isn’t cited in the paper)

Dunn, Will Freeman. “The History of Powerlifting.” Taylor's Strength Training, 10 Jan.

2018, www.taylorsstrength.co.uk/the-history-of-powerlifting/.

“History - International Powerlifting Federation IPF.” IPF - International Powerlifting

Federation, www.powerlifting.sport/federation/history.

(This isn’t cited in the paper)

“How to Pick the Right Powerlifting Federation.” PowerliftingToWin, 9 May 2018,

www.powerliftingtowin.com/how-to-pick-the-right-powerlifting-federation/.

Siem, Brooke. “Raw vs Equipped Powerlifting - BarBend.” Google, Google, July 2017,

www.google.com/amp/s/barbend.com/raw-vs-equipped-powerlifting/amp/.

“Technical Rules International Powerlifting Federation IPF.” IPF - International

Powerlifting Federation,

https://www.powerlifting.sport/rules/codes/info/technical-rules

Draft? Yes.

Peer eval? Yes.

It’s good to explain something you know about!

 Chelidze 6

Grade: A-

MLA: B-
Anna Chelidze

Gene J. Mann

ENGL101 F15C

26 October 2020

What is Powerlifting and How Does it Work?

Powerlifting is a sport which many have taken up whether it be for competitive purposes

or for general wellness purposes. There are many ways to approach the training aspect of

powerlifting, but the main goal is gaining strength in the three main lifts: squat, bench, and

deadlift.

Powerlifting is one of many strength sports. It’s origins are rooted hundreds of years back

in traditions of strength training (Dunn). The modern sport of Powerlifting originated in the UK

and the US in the 1950’s. Before their establishment, the weightlifting governing bodies in both

countries recognized various ‘odd lifts’ for competition and record purposes (Dunn). Moreover,

these ‘odd lifts’ included the three power lifts: squat bench and deadlift. During the 1950s,
 Chelidze 7

Olympic weightlifting declined in the United States, while strength sports gained many new

followers (Dunn). In 1958, the AAU’s National Weightlifting Committee decided to

begin recognizing records for ‘odd lifts’ (Dunn). When bodybuilding began to rise rapidly in the

late 60s to early 70s, Bob Hoffman began endorsing the sport of powerlifting to win some of the

market share back (How to Pick the Right Powerlifting Federation). (“How to Pick”)This was

big, as Hoffman, who was the kingpin of Olympic weightlifting, was previously against

powerlifting (How to Pick the Right Powerlifting Federation) (“How to

Pick”). Furthermore, York Barbell (owned by Bob Hoffman) hosted the first “Word

Championships” of Powerlifting in 1971 (How to Pick the Right Powerlifting

Federation). (“How to Pick”)After two of these contests, the competitors become

increasingly mad by the non-standardized rule set (How to Pick the Right Powerlifting

Federation). (“How to Pick”) To resolve this, representatives from a handful of countries came

together and founded the IPF (International Powerlifting Federation) in 1972 (How to Pick the

Right Powerlifting Federation). (“How to Pick”)Even though there were Powerlifting to early

70s, competitions occurring after the first official one in 1964 (Dunn), a federation meant that the

sport was finally ‘legitimatized’ and sanctioned with specific rules that must be followed. 

Over the course of the years, especially recently, powerlifting has grown. There are many

different federations to compete in depending on the goals that a person has. The IPF is the most

powerful and prestigious federation when it comes to worldwide powerlifting (How to Pick the

Right Powerlifting Federation).  (“How to Pick”)From the IPF stems the USAPL. This is the

main drug-tested federation in the United States. Competing and climbing the ranks here, means

being able to compete at the IPF (which is a worldwide platform). This federation is also known

for being way too strict on enforcing the rules (How to Pick the Right Powerlifting
 Chelidze 8

Federation). (“How to Pick”)The other popular federations in the United States are USPA and

RPS. These federations allow anabolic steroids, the use of PEDs, and are less strict on enforcing

the rules, but they are not as renowned as the IPF and it’s stemming federations are (How to Pick

the Right Powerlifting Federation). (“How to Pick”) To add, every single federation has either

raw or equipped lifting. Raw lifting means that a lifter is ONLY allowed to use approved knee

sleeves, wrist wraps, a belt, and a singlet (Siem). These are items that don’t help in lifting more,

but they help in preventing injuries. Equipped lifting means that a lifter is allowed to use knee

wraps, a deadlift suit, a bench shirt, and a squat suit (Siem). These are items that aid in lifting

more weight. It’s It is estimated that equipped lifting allows the athlete to

lift approximately 115% of their max, with experienced equipped lifters lifting far beyond this

percentage (Siem). For these reasons, raw lifting is the more ‘renowned’ of the two. 

Now since the history of the sport and the fundamentals of its federations has been

explained, how does powerlifting work? In powerlifting, the main goal is to lift maximal weight

in the squat, bench, and deadlift (Dunn). The rules of powerlifting in general follow the IPF rule

set. Furthermore, the IPF rules state that the competition takes place between lifters in categories

which are determined by sex, body weight, and age (Technical Rules). Each competitor is

allowed three attempts on each lift. The lifters best valid attempts on each lift count towards their

competition total (Technical Rules). If two or more lifters achieve the same total, the lighter lifter

ranks above the heavier lifter (Technical Rules). If two lifters register the same bodyweight at the

weigh in and eventually achieve the same total at the end of the competition, the lifter making

the total first will take precedence over the other lifter (Technical Rules). The day usually starts

really early, with the order of the lifts being squat, then bench, and lastly deadlift. To add, each

lift has its own specific guidelines which must be met when performing the lift in order for it to
 Chelidze 9

count. There are three judges, two on the sides and one in the front, which decide whether the

guidelines have been met (Technical Rules). For squats, the lifter must first unrack and walk the

weight out…then they must wait for the judges ‘start’ command…once the command is given,

the lifter has to descend until the hip joint is lower than the top of the knees…once they ascend,

the lifter must wait for the judge to give them a ‘rack’ command (Technical Rules). For bench

press, the lifter must ALWAYS keep their upper back and butt on the bench and their foot on the

ground (Technical Rules). The lifter must unrack and hold the weight until given the ‘start’

command…once the command is given, the lifter has to descend until the bar touches their

chest..they must pause the bar on their chest until the judge gives them a ‘press’ command…

once this command is given the lifter must press the bar up…once the bar is pressed, the lifter

has to wait for a ‘rack’ command from the judge (Technical Rules). Lastly, for deadlifts, the

lifter must approach the bar in whatever stance they choose, grab onto the bar and use their leg

drive to lift the bar up. They must wait for the judge to give them a ‘down’ command, which can

ONLY be given once the lifter locks out their knees and upper back (Technical Rules). 

To conclude, this is how the sport of powerlifting came to be and how it works. It has

recently grown in popularity due to its focus on strength rather than looks. It helps many

overcome issues whether they be mental, emotional or physical, and the constant progression of

strength serves as a sort of therapy. It also serves as a sport for those who are competitive and

want to be the strongest imaginable. 

  Works Cited

1. Dunn, Will Freeman, and Name *. “The History of Powerlifting.” Taylor's Strength

Training, 10 Jan. 2018, www.taylorsstrength.co.uk/the-history-of-powerlifting/.

 Chelidze 10

2. “The Complete History of Powerlifting | June 2019.” Google, Google,

www.google.com/amp/s/thequestforstrength.com/2019/06/12/the-complete-history-of-

powerlifting/amp/.

3. “History - International Powerlifting Federation IPF.” IPF - International Powerlifting

Federation, www.powerlifting.sport/federation/history.

4. “Technical Rules International Powerlifting Federation IPF.” IPF - International

Powerlifting Federation, https://www.powerlifting.sport/rules/codes/info/technical-rules

5. “How to Pick the Right Powerlifting Federation.” PowerliftingToWin, 9 May 2018,

www.powerliftingtowin.com/how-to-pick-the-right-powerlifting-federation/.

6. Siem, Brooke. “Raw vs Equipped Powerlifting - BarBend.” Google, Google, July

2017, www.google.com/amp/s/barbend.com/raw-vs-equipped-powerlifting/amp/.

Anna Chelidze 

Gene J. Mann 

ENGL101 F15C 

26 October 2020 

                                                What is Powerlifting and How Does it Work? 

Powerlifting is a sport which many have taken up whether it be for competitive purposes

or for general wellness purposes. There are many ways to approach the training aspect

of powerlifting, but the main goal is gaining strength in the three main lifts: squat, bench, and

deadlift.  

Powerlifting is one of many strength sports. It’s origins are rooted hundreds of years back

in traditions of strength training (Dunn). The modern sport of Powerlifting originated in the UK

 Chelidze 11

and the US in the 1950’s. Before their establishment, the weightlifting governing bodies in both

countries recognized various ‘odd lifts’ for competition and record purposes (Dunn). Moreover,

these ‘odd lifts’ included the three power lifts: squat bench and deadlift. During the 1950s,

Olympic weightlifting declined in the United States, while strength sports gained many new

followers (Dunn). In 1958, the AAU’s National Weightlifting Committee decided to

begin recognizing records for ‘odd lifts’ (Dunn). When bodybuilding began to rise rapidly in the

late 60s to early 70s, Bob Hoffman began endorsing the sport of powerlifting to win some of the

market share back (How to Pick the Right Powerlifting Federation). This was big, as Hoffman,

who was the kingpin of Olympic weightlifting, was previously against powerlifting (How to Pick

the Right Powerlifting Federation). Furthermore, York Barbell (owned by Bob Hoffman) hosted

the first “Word Championships” of Powerlifting in 1971 (How to Pick the Right Powerlifting

Federation). After two of these contests, the competitors become increasingly mad by the non-

standardized rule set (How to Pick the Right Powerlifting Federation). To resolve

this, representatives from a handful of countries came together and founded the IPF

(International Powerlifting Federation) in 1972 (How to Pick the Right Powerlifting

Federation). Even though there were Powerlifting to early 70s, competitions occurring after the

first official one in 1964 (Dunn), a federation meant that the sport was finally ‘legitimatized’ and

sanctioned with specific rules that must be followed. 

Over the course of the years, especially recently, powerlifting has grown. There are many

different federations to compete in depending on the goals that a person has. The IPF is the most

powerful and prestigious federation when it comes to worldwide powerlifting (How to Pick the

Right Powerlifting Federation). From the IPF stems the USAPL. This is the main drug-tested

federation in the United States. Competing and climbing the ranks here, means being able to
 Chelidze 12

compete at the IPF (which is a worldwide platform). This federation is also known for being way

too strict on enforcing the rules (How to Pick the Right Powerlifting Federation). The other

popular federations in the United States are USPA and RPS. These federations allow anabolic

steroids, the use of PEDs, and are less strict on enforcing the rules, but they are not as renowned

as the IPF and it’s stemming federations are (How to Pick the Right Powerlifting Federation). To

add, every single federation has either raw or equipped lifting. Raw lifting means that a lifter is

ONLY allowed to use approved knee sleeves, wrist wraps, a belt, and a singlet (Siem). These are

items that don’t help in lifting more, but they help in preventing injuries. Equipped lifting means

that a lifter is allowed to use knee wraps, a deadlift suit, a bench shirt, and a squat suit (Siem).

These are items that aid in lifting more weight. It’s estimated that equipped lifting allows the

athlete to lift approximately 115% of their max, with experienced equipped lifters lifting far

beyond this percentage (Siem). For these reasons, raw lifting is the more ‘renowned’ of the two. 

Now since the history of the sport and the fundamentals of its federations has been

explained, how does powerlifting work? In powerlifting, the main goal is to lift maximal weight

in the squat, bench, and deadlift (Dunn). The rules of powerlifting in general follow the IPF rule

set. Furthermore, the IPF rules state that the competition takes place between lifters in categories

which are determined by sex, body weight, and age (Technical Rules). Each competitor is

allowed three attempts on each lift. The lifters best valid attempts on each lift count towards their

competition total (Technical Rules). If two or more lifters achieve the same total, the lighter lifter

ranks above the heavier lifter (Technical Rules). If two lifters register the same bodyweight at the

weigh in and eventually achieve the same total at the end of the competition, the lifter making

the total first will take precedence over the other lifter (Technical Rules). The day usually starts

really early, with the order of the lifts being squat, then bench, and lastly deadlift. To add, each
 Chelidze 13

lift has its own specific guidelines which must be met when performing the lift in order for it to

count. There are three judges, two on the sides and one in the front, which decide whether the

guidelines have been met (Technical Rules). For squats, the lifter must first unrack and walk the

weight out…then they must wait for the judges ‘start’ command…once the command is given,

the lifter has to descend until the hip joint is lower than the top of the knees…once they ascend,

the lifter must wait for the judge to give them a ‘rack’ command (Technical Rules). For bench

press, the lifter must ALWAYS keep their upper back and butt on the bench and their foot on the

ground (Technical Rules). The lifter must unrack and hold the weight until given the ‘start’

command…once the command is given, the lifter has to descend until the bar touches their

chest..they must pause the bar on their chest until the judge gives them a ‘press’ command…

once this command is given the lifter must press the bar up…once the bar is pressed, the lifter

has to wait for a ‘rack’ command from the judge (Technical Rules). Lastly, for deadlifts, the

lifter must approach the bar in whatever stance they choose, grab onto the bar and use their leg

drive to lift the bar up. They must wait for the judge to give them a ‘down’ command, which can

ONLY be given once the lifter locks out their knees and upper back (Technical Rules). 

To conclude, this is how the sport of powerlifting came to be and how it works. It has

recently grown in popularity due to its focus on strength rather than looks. It helps many

overcome issues whether they be mental, emotional or physical, and the constant progression of

strength serves as a sort of therapy. It also serves as a sport for those who are competitive and

want to be the strongest imaginable. 

                                              Works Cited  

1. Dunn, Will Freeman, and Name *. “The History of Powerlifting.” Taylor's Strength

Training, 10 Jan. 2018, www.taylorsstrength.co.uk/the-history-of-powerlifting/.  

 Chelidze 14

2. “The Complete History of Powerlifting | June 2019.” Google,

Google, www.google.com/amp/s/thequestforstrength.com/2019/06/12/the-complete-history-of-

powerlifting/amp/.  

3. “History - International Powerlifting Federation IPF.” IPF - International Powerlifting

Federation, www.powerlifting.sport/federation/history.

4. “Technical Rules International Powerlifting Federation IPF.” IPF - International

Powerlifting Federation, https://www.powerlifting.sport/rules/codes/info/technical-rules  

5. “How to Pick the Right Powerlifting Federation.” PowerliftingToWin, 9 May

2018, www.powerliftingtowin.com/how-to-pick-the-right-powerlifting-federation/. 

6. Siem, Brooke. “Raw vs Equipped Powerlifting - BarBend.” Google, Google, July

2017, www.google.com/amp/s/barbend.com/raw-vs-equipped-powerlifting/amp/.  

Queensborough Community College English Department

ENGL101 Fall 2020 Gene J. Mann
Peer Evaluation Sheet
Peer Evaluation Expository Essay
Writer: Anna Chelidze 

Evaluator: Aline Lino

Form:

___YES__ Times New Roman 12 pt

___NO___ Last Name page# upper right on every page
___YES__ 4 line heading (Student, Gene J. Mann, ENGL101F15C, 23 Oct. 2020)
___YES__title
___YES__double spaced
___YES__ parenthetical citations (minimum four) No citations, no paper!
___YES__ Works Cited page (nothing on the Works Cited page which is not cited.
___N/A___ double tab for long quotes

Evaluator: Write your responses after the questions.

 Chelidze 15

1. The title of the essay is “What is Powerlifting and How Does it Work?”

2. The subject area "exposed" by this essay is Powerlifting

3. The rhetorical strategy used by the writer in exposing this topic is (check one)
a) Extended Definition __X___
b) Comparison and Contrast_____
c) Division/Classification_____
d) Other (specify)

This method is appropriate/inappropriate to the subject matter because

4. The main idea of this essay is define Powerlifting as a sport, explain how much the sport
have being growing and the importance of the regulations for this specific sport.

5. The sentence already in the essay which states this idea best (thesis statement) is “Over the
course of the years, especially recently, powerlifting has grown. There are many different
federations to complete in depending on the goal that a person has.”

Documentation:
__YES___Is there a citation for each Works Cited listing?
__NO___Are the listings in alphabetical order and not numbered?
__YES___Do the key words project five spaces into the left margin?
__YES___Do the citations and listings follow MLA form?
How many of these elements are present?
__YES___Works Cited Page
__YES___Citations No citations, no paper!
__NO___Thesis Statement
__NO___Integrated Quotes
__NO___MLA Form
__YES___5 cited, non infra dig sources