Training Technique of the Week: Power Curls

Updated: January 12, 2012

Training Technique of the Week: Power Curls

By Scott Goodpaster

Power Curls work on explosive development. It has the benefits of power cleans without the problems associated with the rack position and the highly skilled transition needed in order to get in the rack position.

Power Curls are a great way for wrestlers to generate power and is appropriate for under-hooks, clinching, and sprawling.





    • It’s imperative to cover bar with shoulders.
  • Keep chest up and hinge at hips.
  • Perform 3-4 sets of 5 repetitions.

Notice the difficulty in the rack position when performing power cleans.  At CFF we prefer power curls so we don’t have to worry about the wrist, elbow and shoulder flexibility associated with the rack position.


When weight gets heavier, wrestler will lean back more and clinch.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)