SOURCE: Squat University
Why would you want to use chains when squatting? Let’s talk about it today.
On this set I have 315 lbs (143 kg) loaded on the bar plus an extra 80 lbs (roughly 36 kg) of chain. Notice how the chains are floating just above the ground, meaning I’m holding 395 lbs (179.5 kg) on my back at the top of this lift. As I descend, the chains pile up on the ground so that at the very bottom of the lift it is as if I only have the weight of the bar of 315 lbs on my back. As I ascend the weight is slowly reapplied to the barbell. This concept is called “accommodating resistance.”
With a regular barbell squat, the most difficult and weakest position for most people is at the very bottom of the motion. The closer you get to the top, usually the easier it is. However, chains manipulate this loading pattern and add more and more weight to the strongest portion of the lift – making the easier parts of the lift harder.
Personally, when I miss a heavy squat. I don’t miss it at the bottom, but instead half way up on the ascent. For this reason, I’m using this chain set from @elitefts in my training to work on improving my strength and acceleration through the later portions of the ascent to overcome this obstacle.
Shout out to @mgoodwinefs & @elitefts for the awesome chain set up used in today’s collaboration post.