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Charles Applin 10-18-2011 04:01 PM

Most efficient way to do a "Reverse Grip Clean"
Ok, yes, I'm talking about bicep curls. However, hear me out.

Most items in the real world aren't shaped in such a way you can use an overhand grip to lift it up off the ground like you can doing a deadlift or clean. Usually, moving things like boxes or sofas means you're using an underhand grip until you're able to get it above your shoulders at which time you turn your hands around.

So, what's the most efficient way to do an underhand grip hang power clean? If I ask a body builder he'd say to stay stiff, move the weight away from your body in an arc and brig up to your shoulder. Ensure you're looking in the mirror and give the weight a kiss on each curl. Ok, that ain't going to cut it.

I assume it's similar to a normal clean in that you're bringing the weight up enough in order to get under it and complete the movement. In other words, do cheat curls. That it's something that'd offend every bro in the globo may be a good sign it's right for CrossFit.

Anyway, looking for some good advice.

Eric Montgomery 10-18-2011 06:56 PM

Re: Most efficient way to do a "Reverse Grip Clean"
There's nothing inherently wrong with curls. Just because CF doesn't like them doesn't mean they're bad.

But if you're trying to move as much weight as possible, you'd get your legs and hips into it and cheat curl it up.

Mike Wazowski 10-18-2011 08:25 PM

Re: Most efficient way to do a "Reverse Grip Clean"
Atlas stones

Aaron Gainer 10-18-2011 10:06 PM

Re: Most efficient way to do a "Reverse Grip Clean"
Sandbag training!!!!

Ben Moskowitz 10-19-2011 12:54 AM

Re: Most efficient way to do a "Reverse Grip Clean"
Similar mechanics to the clean up until the start of the second pull, and then just curl the weight while exploding through your second pull.

Here's a description by a pretty good coach:


Originally Posted by DJ
Power Curl: 3 sets of 8 with one minute rest between sets. Using a curl grip, slide the weight to just above the knees and “curlclean” the bar. Let it come down under control. Again, get all eight reps in, don’t change the weights, and monitor the rest period.

Andrew N. Casey 10-19-2011 08:36 AM

Re: Most efficient way to do a "Reverse Grip Clean"
for me, tire flips come to mind. if i was moving furniture or loading boxes after i deadlifted up i would probably stand on one leg while using the other to help drive it up and turn my hand into overhand position as my leg dropped, just like as in tire flips. there are times when even that might not be possible and you would have to curl it up. but i have always felt that curls are one of the things crossfit should have included, both bicep and hamstring.

Daniel Ricksecker 10-19-2011 05:25 PM

Re: Most efficient way to do a "Reverse Grip Clean"
I would think trying to keep the weight close to your body would make it easier to move more weight as well. Instead of of keeping your elbows stationary in front of your body let them slide back along your torso so the bar path is straighter.

Not really sure though, I haven't done a curl in a gym in forever.

Yahya Kohgadai 10-19-2011 06:50 PM

Re: Most efficient way to do a "Reverse Grip Clean"
check out "gironda curls" or "drag curls"

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