How to Lift Weights With Steep Chains
There are very few things on Instagram that look cooler than weight lifting with massive chains dangling from a barbell. But these chains aren’t just for looks (if you use them correctly). Here’s what you need to know about using chains in the gym.
They make the upper part of the movement heavier.
The classic use of chains in the gym is Westside style adaptive resistance . The idea is to use chains that are long enough to reach the floor when you are at the top of the movement. Then, as you descend into the squat or bench press, the chain links begin to pile up on the floor.
At the end of the exercise, your body only really supports the weight of the bar and plates, and a very small fraction of the weight of the chain. When you get up in a squat (for example), you take on more and more weight. Here’s an example to show what it looks like:
This style of training – with chains or other equipment like belts – made a lot of sense in the golden age of gear powerlifting. A tailored suit makes the bottom of the squat a little easier as it supports your body more in this position. This is useful because the bottom is the hardest part of the movement. But when you get out of the squat, you need to support most of the barbell by yourself. Lifting with chains can simulate this “drag curve”.
But even athletes who don’t compete in squat suits or T-shirts often like to train with chains or ribbons. To be clear, chain hoists should not replace your regular hoists; they can be added for variety.
So, should you start loading chains onto some of your hoists? If you want to play, of course. But if you want to get the most out of them, read on for details on when to use them and how to know how much weight to add. Here’s one guide from T-nation , although the best way to learn this is by talking to coaches or experienced lifters. Finding the right setting is an art.
Strength trainer Alex Bromley writes in his book Peak Strength that chain squats are “one of those movements that can give you great returns if done correctly (and that’s a big if). The difficulty of setting them up and finding the right balance between the tension of the straight load and the straps [or chains] makes them less suitable for inexperienced athletes. ” He gives an even stronger version of this caution, offering bench press advice, concluding: “Typically, those trying to fix their poverty bench have imbalances in their physique that need to be addressed, they need more [muscle] mass and they need more consistent training. technical setting. All of these issues need to be addressed before spending 20 minutes finding the right belt [or chain] to weight ratio. ”
Other uses for chaining
In addition to loading the chains on the barbell, you can also use their benefits for other strength training. Here’s Brie Larson ( whose trainer we interviewed by the way if you’d like to learn more about her strength secrets) using them for push-ups:
Note that many of the chain links are on the floor at the bottom of the machine and nearly all are off the ground at the top. As with lifting the bar, if you want to tune the chains for other exercises, you need to play with the length and position to make sure you are using them correctly.
Chains are handy for other uses as well, so if you have them at the gym, don’t be afraid to get creative. Here’s an old photo from Westside showing how they used chains and a plate to make a sled, which probably sounded downright awful as you hauled it:
I don’t use chains to support resistance in my home gym, but I do have a few short chains that will come in handy in some other scenarios. I even made a drag sled (before seeing the aforementioned post) by winding a chain around an old bar and then attaching a towing strap to the chain. This allowed me to load a load onto the tire and carry it around without worrying about the towing strap being worn out.
I also use small chains to add weights to awkward objects, like here where I chained a few extra weight plates to a large weight . You can also hang chains around your neck for bodyweight exercises such as push-ups or pull-ups. Think of them as weighted vests, only they look much cooler.