Chain Training
By
Joe Hashey
Initially used for accommodating resistance,
chains help take into account
the body’s natural strength curve. Many people have become familiar with this
concept over the last few years as chains have become increasingly popular.
People also like the “blue collar” attitude that chains portray. However, chains
can serve a much greater purpose with a little creativity in the gym.
Accommodating resistance
The primary function of chains is to accommodate resistance. I first saw
chains being used by Louie Simmons in some older Westside Barbell videos. The
concept is simple. Your body is weakest at certain points during a movement. If
lifters can figure out a way to lessen the weight during the weak portions and
increase the weight during the strong portions, they will get more out of the
lift.
Let’s take the squat as an example. The lower that a lifter descends in a
squat, the tougher the squat gets because the lifter’s body loses some of its
mechanical advantage. As the lifter rises, the squat gets easier. Think about
all the people who you’ve seen quarter squatting a lot of weight. Many of them
wouldn’t stand a chance at doing a full squat because they’re avoiding the
toughest portion of the lift.
For accommodating resistance,
⅝-inch or ½-inch chains usually come with a
thin guiding chain. The guide chain is looped around the bar and adjusted to the
bar. The rest of the chains are then clipped to the small chain using a carabiner. The large chain should be adjusted so that when the lifter stands
upright, some of the links are still on the ground and the weight isn’t swinging
around.
As the lifter squats down, the chains should pile up on the floor, making the
weight lighter at the bottom portion of the lift. When the lifter begins to
rise, the chains come off the floor, making the weight heavier. So as the lifter
gets to the tougher portion of the lift, the weight is lighter. As the lifter
rises up and gains a mechanical advantage, the weight gets heavier.
We have had great success using chains for this purpose, primarily on the
bench, squat, and deadlift. All of our athletes have seen gains from the
increased stress during the full range of motion. I highly recommend that
advanced lifters incorporate chains for this purpose.
Weight loading
Chains are also a great substitute for weighted vests. Clip the chain ends
together to create a loop. Slide one over each shoulder and across your body to
form an “X.” Many people refer to this as “Chain Xing” or “Rambo style” (picture
the gun clip belts worn in the movie). Also, for A Christmas Carol fans,
you could refer to it as the “Jacob Marley.” (But seriously, I wouldn’t!)
Image caption: Weighted walking dips
Unstable training
Chains are also great for working the stabilizers. Instead of having the
chains drag on the floor, suspend them so that they are in the air. This isn’t
for max effort lifts, but it’s good for repetition work. Possibilities include
suspended chain curls, chain clean and press, suspended chain split squats,
step-ups, and more. Nearly everywhere a straight bar or handle is used,
suspended chains can be substituted.
Chain farmer’s walk
What is the weak link of the farmer’s walk? Typically, it’s the grip. To tax
the body and grip more equally, attach chains to a stirrup handle so that there
are still links on the ground. Perform the walk while the chains drag behind.
The friction with the ground will create a great deal of resistance. The
pressure on your grip will be relative to how fast you walk. Think of it as a
chain farmer’s walk and dragging combination. It creates the tension of a
farmer’s walk and a sled drag simultaneously.
Try to be creative and use the chains to address specific weaknesses and
facets of strength. When using unstable chains, start light and concentrate on
keeping your body tight when performing each exercise. Chains are a good
instrument for your training tool box. Work them in to your program and reap the
benefits!
Joe Hashey is a certified strength and conditioning specialist through the
NSCA. He is a former D1AA college football player and owner of Synergy Athletics
in Endicott, New York. Joe is the author of the Bull Strength Training Manual
due out in early 2009! Take advantage of the Synergy Athletics free newsletter
by signing up at the website. Joe can be reached at
www.Synergy-Athletics.com.
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training industry by providing the highest quality strength training products
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