Strict Curl Rules — RPS

• Singlet required.

• Belt and wrist wraps are optional.

• No elbow or knee sleeves.

• Remove the bar from the rack and establish your position against the strict-curl pad.

• Upper back/shoulder area and glutes must remain firmly against the pad.

• Head and lower back do NOT have to remain against the pad. Your head may move.

• Back of the heels may be no farther than 12 inches from the pad.

• Feet must remain flat and motionless.

• Knees must remain locked/straight throughout the curl.

• Start with the bar across the thighs, arms extended as fully as physically possible.

• Athlete must become motionless and wait for the referee's “CURL” command.

• Curl the bar toward the chin/throat with both arms finishing the lift together.

• No bouncing the bar off the thighs.

• No leg or hip drive.

• No significant leaning, torso rotation, or shoulder dipping to move the weight.

• Once the curl begins, the bar cannot move downward before reaching the finished position.

• At the top, demonstrate control and hold the bar motionless.

• Wait for the referee's “DOWN” command before lowering the bar.

• After the Down command, return the bar to the rack; assistance from loaders is permitted when needed.

• Do not drop the bar.

• Each lift is judged by 3 referees.

• Any deliberate attempt to raise the bar counts as an attempt.

• Minimum weight increase is 1 lb / 0.5 kg.