Grinder Strength Sports Power Curl Rules as of October 2023
- Approved Equipment: Wrist wraps, knee sleeves, elbow sleeves, lifting chalk, and a lifting belt are all approved for the power curl. A lifting singlet is not required. Closed-toe shoes must be worn by each lifter.
- Banned Equipment: Wrist straps, gloves, tacky of any kind, athletic tape, or anything on the hands other than lifting chalk is considered banned equipment.
- Starting Position: The lifter will begin the lift by first lifting the bar off an approved competition curl rack before moving into a ready start position.
- Initiating the Lift:
- The lifter must stand upright in a standing position. Arms and legs can have a slight bend.
- The bar must start no lower than the mid-thigh level and no higher than the crease of the hip at the beginning of the lift.
- The lifter can use a hip swing and knee bend as long as the bar does not travel below mid-thigh.
- Hand Position: The lifter must grip the bar with a palms-up grip. The lifter can select a grip no wider than 22 inches from thumb to thumb. The lifter’s hands must be in contact with the bar at all times of the lift.
- Foot Placement: The lifter must stand with the feet side by side at the start and completion of the lift. The toes or heels may rise during the curl, but they must be in contact with the floor before a “down” command can be given. Any stepping forward or back during the upward movement of the bar is a no-lift.
- Curl Command: An official will give a “Curl” command to start the curl. The lifter must maintain control of the bar during the lift. To lose grip of the bar is a no-lift.
- Execution: The lifter must curl the bar to the upper chest or neck in one continuous motion without resting or pausing on the body. Any downward movement of the bar during the curl will result in a no lift. Once the bar begins moving upward the athlete must make an attempt to extend their legs and hips. Any dip below the bar will be a no-lift.
- Finish and Lowering:
- Once the lifter has successfully curled the bar to the specified height and the bar is motionless and under control, the official will give a “down” command to lower the bar.
- The lift is completed when the lifter lowers the bar and extends the arms while maintaining control of the bar. Failure to hold onto the bar will result in a no-lift.
- No command to rack the bar is required.
- Spotters may assist the lifter in returning the bar back to the rack.
- Once the bar is returned to the rack, the official will rule on the lift with a thumbs-up for a good lift and a thumbs-down for a no lift. The official’s ruling is final.
These rules are specific to the “Grinder Strength Sports Power Curl” as of October 5, 2023, and should be followed in any competitions or events using this format.
EXERCISES
