Clean Curls

Clean curls work best when you find a weight that is too heavy to pull from arms extended to arms all the way bent with strict form.  To do these right (after you are warmed up and have experimented with a few weights first), you should jump them to the "up" position.  DON'T lean back.  It puts too much strain on the low back.  Can cause injury.  Jump it instead.  Like a hang clean.   

From there, bring it down under complete control, maximizing the eccentric (negative) contraction of the biceps muscles.  It is best if you take 2-4 counts to lower the weight.  Remember, you are much stronger lowering the weight, so take your time.  If you can't lower it under complete control, you'll need to lower the weight.

Considerations for performing a clean curl. Why we do them and how to correct for common faults.

Compound Movements First

It is always best to perform exercises which are most complex first.  Fatiguing your muscles, nervous system and/or metabolic pathways prior to performing complex movements can be detrimental to both performance and safety. 

Complex, or "compound" exercises can be defined as those which involve use of multiple joints, muscle groups and/or movement patterns.  Squats are good examples of a compound/complex movements. 

For example, on our Press/PushPress/Jerk workout - get a good warm-up (row) and perform several lighter sets of jerks before piling the weight on.  Next go to the pushpress exercise.  Then, form up on the OH presses.  Rest as much as you need between exercises and sets.  You should be fully recharged before attempting another set.  You only get 3 sets per exercise so each one must count to gain max benefit.