What Curling Demands Physically
Curling looks gentle, but it asks a lot of a few specific qualities. The delivery requires balance, hip mobility, and single-leg strength in a low, held position. Sweeping involves repeated, forceful pushing and pulling through the arms and shoulders while moving over ice. A long game, or a day of multiple games, also calls for stamina and the ability to recover between efforts.
Off-ice training can help with each of these. It will not replace time on the ice, where technique is built, but it can make the positions easier to hold and the work easier to repeat.
Lower Body for the Delivery
The slide depends on a stable base. Single-leg exercises are a sensible focus because the delivery is a one-sided position.
- Split squats and reverse lunges build strength and control through the hip, knee, and ankle.
- Step-ups develop single-leg drive.
- Romanian deadlifts work the hamstrings and glutes, which help with hip stability.
- Hip mobility work, such as a deep lunge hold with gentle rotation, supports a comfortable low position. Move within a pain-free range. Best exercises for doing the splits has more mobility ideas.
- Single-leg balance drills progress from standing on one leg to adding reaches or a light weight.
Take your time with depth and control. A slow, steady lunge teaches more than a fast one.
Upper Body for Sweeping
Sweeping uses the shoulders, triceps, lats, upper back, and grip. A balanced program works both pushing and pulling.
- Rows (dumbbell, cable, or inverted) for the back and biceps; see compound exercises for back and shoulders.
- Push-ups or dumbbell presses for the chest, shoulders, and triceps (see dumbbell chest exercises for beginners).
- Lat pulldowns or assisted pull-ups.
- Farmer’s carries to build grip and trunk control.
- Light shoulder stability work, like band external rotations, to keep the shoulders healthy.
Core and Balance
Your trunk keeps you steady over the hack and during the slide. Exercises that resist movement tend to transfer well:
- Planks and side planks.
- Pallof presses for resisting rotation.
- Dead bugs and bird dogs for coordination.
- Cable or band chops with moderate loads for controlled rotation.
Conditioning
Curling is not a continuous aerobic sport, but sweeping comes in bursts, and a base of fitness helps you recover and stay sharp across multiple ends. Easy cardio such as cycling or brisk walking, plus short intervals of 20 to 40 seconds of hard effort with longer recovery, is usually enough for most recreational curlers. Check with a doctor before starting hard intervals if you have a heart or other health condition.
Sample Off-Ice Session
Two sessions a week is a manageable starting point. Warm up for 5 to 10 minutes first.
| Exercise | Sets x reps |
|---|---|
| Split squat | 3 x 8 per leg |
| Romanian deadlift | 3 x 8 to 10 |
| One-arm dumbbell row | 3 x 8 to 10 per arm |
| Push-up or dumbbell press | 3 x 8 to 12 |
| Pallof press | 2 x 10 per side |
| Side plank | 2 x 20 to 30 seconds per side |
| Farmer’s carry | 3 x 20 to 30 meters |
Choose a weight that leaves a couple of reps in reserve. Add reps or load slowly over several weeks.
Training Through the Season
Many curlers have a clear off-season. That is a good time to build general strength with two or three sessions per week. As league play starts, reduce to one or two shorter sessions that maintain strength without leaving you tired for games. Leave a day between a hard session and a competition when you can.
A Note on Curls and Reps
Some readers searching this topic are actually asking about biceps curls. If that is you, a common range for muscle building is around 8 to 15 reps per set, taken close to, but not necessarily to, failure. For curling the sport, biceps curls are not required, although a little arm work is harmless.
FAQ
Do I need to lift weights to curl well?
No. Technique and practice matter most. Strength training can help you hold positions, sweep more comfortably, and may lower injury risk.
What are the best exercises for sweeping?
Rows, push-ups, carries, and core work cover most of the demand, along with some cardio to recover between sweeping efforts.
How can I protect my knees and back?
Strengthen the hips and legs, build trunk stability, and warm up before games. If you have pain, see a health professional.