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Strict Curl

  1. The lifter shall face the front of the platform. The bar shall be held horizontally across the thighs with the palms of the hands facing outward and fingers gripping the bar. The feet shall be flat on the platform with the knees locked and arms fully extended. The lifter shall have his scapulas and buttocks firmly against a vertical platform during the lift.

  2. After removing the bar from the racks, the lifter must move backwards to the vertical platform to establish his starting position. This position shall be maintained throughout the lift. The lifter shall wait in the starting position for the Chief Referee’s signal. The signal will be given once the lifter is motionless, and the bar is properly positioned with the Head Up & Chin Up and arms extended fully down. Additionally, the side referees will verify that the lifter is properly positioned against the back pad, and that the back of the heels are no further forward than the line 12” from the back pad on the platform. Each side referee will indicate with a thumbs up that the lifter is properly positioned. The Chief Referee’s signal to begin the lift shall consist of an upward movement of the arm and the verbal command “Curl”.

  3. Once the curl command is given the lifter must bring the bar up to the fully curled position (bar near chin or throat with palms facing backward). The knees must remain locked and the scapulas and buttocks against the vertical platform throughout the entire lift.

  4. When the lifter has reached the finished position the Chief Referee’s signal shall consist of a downward movement of the hand and the verbal command “Down”. The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position. Once the Down signal is given, the lift is completed, and the lifter will replace the bar in the rack. Dropping the bar in the process of replacing the bar in the rack will be considered a violation for which the lifter will lose the lift. 

  5. The legs and hips may not be used in any way for momentum to complete the lift. Lifter may not lean back, or to either side, to assist in bringing the weight up. Any thrusting of the legs or hips for momentum is not allowed. Neither shoulder may dip in a manner to assist in bringing the weight up. There will be no torso rotation to assist the lifter in raising the weight. The feet must remain flat and motionless throughout the lift.

  6. Any rising of the bar or any deliberate attempt to do so will count as an attempt.

  7. The lifter may, at the Head Referee’s discretion, be given an additional attempt at the same weight if failure in an attempt was due to an error by one or more of the loaders.

  8. This lift will be judged by 3 referees.

​Causes for Disqualification​

  1. Any downward movement of the bar before it reaches the final position.

  2. Leaning back or to either side to assist the lifter in raising the weight.

  3. Dipping either or both shoulders. Any significant torso rotation to assist the lifter in raising the weight.

  4. Scapulas or buttocks coming off the vertical platform during the lift both while going up & down.

  5. Failure to stand erect with the scapulas and buttocks flat against the vertical platform at the completion of the lift.

  6. Failure to keep the knees locked and straight during the lift.

  7. Failure to keep feet flat during the lift

  8. Stepping backward or any foot movement such as rocking the feet.

  9. Lowering or racking the bar before receiving the Head Referee’s signal to do so.

  10. Bouncing the bar off the thighs or bending the back to assist the lifter in starting the upward motion.

  11. Uneven lockout at the completion of the lift.

  12. Failure to return the bar to the rack after receiving the Down command, i.e., dropping the bar.

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