Goalie Training-Approved Biceps Curls (Really)
You know I like to stick on task, so there is not a lot of time for biceps curls in my goalie-specific training programs.
I will neither confirm nor deny that we sometimes bust out a few sets of –21s, Crazy 8s, French Press to Narrow Grip Press at Revolution Conditioning on a sunny Friday afternoon.
Typically, our time is better spent on more important tasks, but this version of biceps curls I actually like for you goalies. What I like about it are these two elements:
- It makes it very easy for me to see who is lacking rotation in their forearm/wrist, which is an important element for you in terms of stick control and glove position.
- It develops the intricate muscles that flex/extend/rotate the forearm at the elbow while stabilizing the wrist, which is important for your stick control.
What you will like about it is this …
Here’s what it looks like:
So if I am letting you do biceps curls, please do me a favour because this is not your typical biceps curl; please don’t go with the heaviest weight you can manage.
Start relatively light. Look at your range of motion. Can you get your palm fully turned up at the top and fully turned down through the mid-range?
Don’t force it, just explore your range and look for improvement over time.
Also pay special attention to the position of your wrist; do not let it extend as you hold the dumbbell with your palms down. This is a common issue and most of you are not aware of it at all. So watch that please.
Start with two to three sets of eight repetitions using a medium weight. Then build up to 12 repetitions. When you get 12 reps with perfect form, lowering the weight for a count of three, then you can increase the load.
Do we have a deal?
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!