Strict curling isn’t just about building impressive biceps. It’s a true test of upper-body strength and control. Unlike traditional curls, strict curl competitions eliminate momentum, forcing lifters to rely purely on muscle power. This makes it an awesome way to develop explosive arm strength, enhance grip endurance, and improve overall lifting performance.
And yeah... it builds impressive biceps.
But to truly excel in strict curling, you need the right equipment. That’s where a specialized curl bar comes in. A well-designed curl bar enhances wrist comfort, maximizes biceps engagement, and allows lifters to lift heavier with better form—all crucial for breaking personal records and dominating in competition.
Bells of Steel has teamed up with 100% Raw to create the ultimate Strict Curl Competition Bar. In this article, we’ll explain what makes this bar special, why its unique design benefits strict curlers, and how you can get involved in the sport.
The Story Behind the Collaboration
This exciting partnership between Bells of Steel and 100% Raw started a few years ago at the Arnold's Classic, where Kaevon - President and founder of Bells of Steel, met the president of 100% Raw in the U.S.
That meeting sparked the idea to create a bar specifically tailored for strict curl competitions. After extensive design work and testing, the final product is here and it's exactly what serious lifters have been waiting for.
What Makes This Strict Curl Bar Special?
Premium Build and Design
The 100% Raw Competition Curl Bar stands out with its striking red and gold finish, giving it a premium, competition-ready look. But beyond aesthetics, the real magic is in the design. The bar features an aggressive knurling pattern that provides a rock-solid grip, ensuring maximum control during heavy lifts.
Optimized Curvature for More Power
Unlike a standard straight bar or a preacher curl bar, this strict curl bar has a more pronounced bend. This subtle but critical design choice allows for better biceps activation, helping lifters squeeze out more power from their curls. In fact, thanks to this curvature, lifters can expect to lift 10 to 20 pounds more than they would with a conventional bar.
Multiple Grip Positions
The bar is designed with both narrow and wide grip options, catering to lifters of different sizes and preferences. Smaller lifters often prefer a narrow grip, while larger lifters might go wider to maximize leverage and stability.
Competition-Standard Weight and Build
The bar weighs 12.5 kg (27.5 lbs), aligning perfectly with international competition standards. Since strict curl competitions use kilograms instead of pounds, this ensures accurate weight tracking without needing extra conversions or calibration chips.
Understanding Strict Curl Competition Rules
Strict curling is about perfect form and discipline. Here are the key rules competitors must follow:
- Heels must stay against the regulation white line.
- Upper back and glutes must remain in contact with the wall.
- No dipping the back or using momentum to complete the lift.
- The weight must move smoothly without any downward motion.
- Lifters must follow the judge’s commands for “Curl” and “Down.”
Failure to meet these standards results in a “no lift” decision from the judges. A successful lift requires at least two out of three white lights from the judging panel.
Competition Structure: How Many Attempts Do You Get?
In strict curl competitions, lifters typically get three attempts at their heaviest lift. Here’s how a typical competition strategy plays out:
- First Attempt: A manageable weight, often something the lifter can do for three reps comfortably.
- Second Attempt: A near-max or personal record weight.
- Third Attempt: A challenging weight based on how the second attempt felt.
For elite competitors going after a world record, some competitions allow a fourth attempt, but only if the third lift was successful.
Weight Classes and Divisions
Strict curl competitions are fair and inclusive, with multiple weight and age divisions to level the playing field. Weight classes start as low as 44 kg (97 lbs) and go up to the super heavyweight division (140 kg+ / 308 lbs+).
Both men and women compete, and competitors are grouped by age categories as well, ensuring fair match-ups based on both size and experience level.
Training at Home: Can You Practice Without a Competition Bench?
Not everyone has access to a competition-grade setup, but you can still train for strict curl competitions at home. Most lifters practice against a flat wall to simulate competition conditions. However, the downside is that the plates may hit the wall, which can affect form.
An alternative is to train with a standing strict curl, maintaining perfect posture to replicate the competition movement as closely as possible. Lifters who want a true-to-competition setup can also rig up a DIY strict curl platform to enhance their training.
How to Get Involved in Strict Curl Competitions
If you’re interested in testing your strength in a competition setting, 100% Raw Powerlifting Federation is the place to start. They are the only federation in Canada that hosts strict curl competitions, and they’re working to expand the sport's popularity.
For lifters in the U.S., 100% Raw USA is the main governing body.
Conclusion
Strict curling is more than just an impressive display of biceps strength, it’s a test of precision, control, and true lifting discipline. If you’re looking to break records or just looking to level up your arm workouts, having the right equipment makes all the difference. The 100% RAW Competition Curl Bar is designed to help you lift more with better form, giving you the edge you need in training and competition.
