The strict curl AKA “Fletcher Curls” as so named after long-standing Strict Curl World Champion CT Fletcher held the record for 2 decades. The strict curl is making a comeback. The Strict Curl used to be part of Powerlifting and is now making its way back into strength sports. Some powerlifting federations have recently added the strict curl back into their competitions. Some new federations have been created just for Strict Curl. Most of the time Strict Curl is a single lift contest or grouped together with other lifts as a Feats of Strength contest.

The Rules of the Strict Curl

1. For most organizations, you will need to keep the upper back and glutes in contact with the wall on the way up and on the way down.
2. The heels can be no farther than 12 inches from the wall.
3. For many organizations, your head can move as much as you want.
4. You can select any hand position you like.
5. You can swing your upper arms as much as you like as long as you don’t come away from the wall.
6. Commands can vary from organization to organization.

At Grinder Gym we follow the strictest of Strict Curl Rules for our events. This is why we use the International Strict Curl Association Rules.

Compete in the Strict Curl

At Grinder Gym we have the annual Strict Curl Championships. Click here to learn more about our Strict Curl Events. We hope to see you soon.

Programming the Strict Curl

If you would like help with your Strict Curl Programming we can help. We have both Group Programming and Personalized Programming.

Related Training Plans: