Strict Curl FAQ’s – Grinder Gym

At Grinder Gym, we know that athletes and enthusiasts have many questions about the strict curl, a specialized lift that combines precision, strength, and technique. Our Strict Curl FAQ’s page is here to provide clear answers to the most common questions, whether you’re new to the sport or looking to take your strict curl to the next level.

What is the strict curl?

The strict curl is a strength lift that measures biceps strength and upper body control. Athletes perform the lift by standing against a wall with their back and glutes in contact, curling a barbell from the extended position to the chest without using momentum or body sway.

Why is the strict curl important?

The strict curl isolates the biceps and forearms, testing raw pulling strength and arm power. It’s a popular lift in strength competitions and a great way to assess and build upper arm strength.

What are the benefits of strict curl training?

Build Biceps Strength: Focuses directly on developing the biceps and forearms.
Improve Arm Control: Enhances stability and technique in other pulling and curling movements.
Support Functional Strength: Strengthens grip and arm power for various sports and activities.

How do I get started with strict curl training?

You can join our Strict Curl Programs at Grinder Gym, where our experienced coaches will teach you proper technique and help you build strength. Additionally, check out our Strict Curl Articles for tips and guidance.

What equipment do I need for strict curl training?

Basic equipment includes:

Barbell or EZ curl bar
Weight plates
Wall or strict curl platform for back support
Chalk for grip enhancement

Optional equipment:

Wrist wraps for added support
Dumbbells for accessory exercises
Resistance bands for varied resistance

How often should I train the strict curl?

For most athletes, training the strict curl 1-2 times per week is sufficient to build strength and allow for recovery. Sessions can include both strict curls and accessory exercises to target supporting muscles.

Are there strict curl competitions?

Yes! Strict curl competitions are a growing part of strength sports. These events measure your one-rep max curl and follow specific rules for form and technique. Check Grinder Gym’s Event Page for information on upcoming events.

What’s the proper technique for the strict curl?

Stand with your back and glutes pressed firmly against a wall.
Grip the barbell with your palms facing up at shoulder-width.
Begin with your arms fully extended.
Curl the barbell upward to your chest without lifting your back or glutes off the wall.
Slowly lower the barbell back to the starting position under control.

What muscles does the strict curl target?

The strict curl primarily targets the biceps brachii and brachialis, but it also engages the forearms and stabilizers, such as the brachioradialis and wrist flexors.

How can I improve my strict curl performance?

Perfect Your Technique: Focus on maintaining strict form by keeping your back and glutes in contact with the wall.
Incorporate Accessory Exercises: Add movements like hammer curls, preacher curls, and wrist curls to build supporting strength.
Progress Gradually: Increase weight incrementally to avoid injury and build strength over time.

Is strict curl training suitable for beginners?

Yes, strict curl training is ideal for beginners. The movement is straightforward, and our coaches can provide guidance and modifications to help you start safely and effectively.

Can strict curl training help with other strength sports?

Absolutely! The grip and arm strength developed through strict curl training can enhance performance in powerlifting, armlifting, and strongman events.

How do I join the strict curl community at Grinder Gym?

You can become part of our strict curl community by signing up for classes, participating in competitions, and attending seminars. Connect with us on social media and subscribe to our newsletter for updates and training tips.

Contact Us

For any additional questions or more information about strict curl training at Grinder Gym, please contact us. We’re here to help you on your strict curl journey and look forward to seeing you in the gym!