Chains on Barbells: Understanding Accommodating Resistance, Benefits, and Application

Why Do People Put Chains on Barbells?

People attach chains to barbells to create "accommodating resistance," a training method that progressively increases the load as the lifter moves through the strongest portion of an exercise's range of motion, thereby challenging strength and power throughout the entire lift.

Understanding Accommodating Resistance

The primary reason for incorporating chains into barbell training lies in the principle of accommodating resistance. Unlike traditional free weights, which provide a constant load throughout the entire range of motion, chains offer a variable resistance that changes with the exercise's position.

• The Strength Curve: Human strength is not uniform throughout an exercise. Most compound lifts, such as squats, bench presses, and deadlifts, exhibit a "strength curve," meaning a lifter is typically weakest at the bottom (the deepest stretch or most mechanically disadvantaged position) and strongest at the top (the lockout phase). For instance, in a bench press, you can usually handle more weight at the top (full extension) than you can lift off your chest.
• How Chains Work: When chains are draped over a barbell, they accumulate on the floor at the bottom of the lift. As the lifter ascends, more links of the chain lift off the floor, progressively adding weight to the barbell. Conversely, as the lifter descends, more links touch the floor, reducing the effective weight. This dynamic loading pattern ensures that the resistance more closely matches the lifter's natural strength curve, challenging them maximally through the entire range of motion, particularly in the stronger lockout phase where traditional weights might feel "lighter."

Biomechanical Benefits of Training with Chains

Utilizing chains offers several distinct biomechanical advantages that can enhance strength, power, and muscle development.

• Enhanced Power Development: To successfully lift a chain-loaded barbell, the lifter must accelerate the weight throughout the entire concentric (lifting) phase. If acceleration slows significantly at any point, the increasing resistance of the chains can cause the lift to stall. This constant demand for acceleration trains the nervous system to produce force more rapidly, improving rate of force development (RFD) and explosive power.
• Improved Strength in the Lockout Phase: As the lifter approaches the top of the movement, where they are typically strongest, the chains add significant resistance. This forces the muscles to work harder in a range of motion where they might otherwise be under-challenged by a fixed weight. This targeted overload strengthens the terminal range of motion, which is crucial for completing lifts and for overall strength.
• Overcoming the Sticking Point: The "sticking point" is the position in a lift where the barbell's velocity significantly decreases, often due to a mechanical disadvantage. By providing less resistance at the bottom (where the lifter is weakest) and gradually increasing it, chains can help a lifter blast through these common sticking points by allowing greater acceleration through the weaker range and then challenging the stronger range.
• Neuromuscular Adaptations: The variable resistance demands greater motor unit recruitment and a higher firing frequency from the nervous system to maintain acceleration against the increasing load. This leads to improved neural drive and efficiency, translating to greater strength and power gains.
• Reduced Joint Stress (in the weakest range): While counterintuitive, the reduced load at the very bottom of the lift (when more chain is on the floor) can sometimes be beneficial. For individuals with certain joint sensitivities or during phases of training where joint stress management is key, this allows for a strong eccentric contraction without excessive load in the most vulnerable position, followed by a powerful concentric drive.

Practical Applications and Considerations

Implementing chain training effectively requires an understanding of proper setup and programming.

• Exercise Selection: Chains are most commonly used for compound barbell movements where a distinct strength curve exists:
  • Squats (Back and Front): To enhance drive out of the hole and strengthen the lockout.
  • Bench Press: To improve pressing power off the chest and reinforce lockout strength.
  • Deadlifts: To build speed off the floor and ensure a powerful finish.
  • Overhead Press: To strengthen the top portion of the press.
• Chain Selection and Setup:
  • Weight: Chains come in various weights (e.g., 20 lbs per pair, 40 lbs per pair). The total chain weight typically accounts for 10-20% of the lifter's 1-rep maximum (1RM) for the exercise.
  • Length: Chains should be long enough so that a significant portion of their length rests on the floor when the barbell is in its lowest position.
  • Attachment: Chains are usually attached to the barbell sleeves with smaller chains or straps, ensuring they hang vertically and don't interfere with the lift.
• Programming Considerations:
  • Integration: Chains can be incorporated into strength, power, or hypertrophy cycles. They are often used for sets of 1-5 repetitions for strength and power, or higher reps for muscular endurance and hypertrophy with a focus on constant tension.
  • Frequency: Chain training is typically not used every session but rather as a strategic tool once or twice a week for specific lifts, often rotated with straight weight training.
  • Periodization: It can be integrated into block or undulating periodization models to provide a novel stimulus.
• Safety Precautions: Always use a spotter when lifting heavy with chains, especially on bench press and squats. Ensure chains are securely attached and do not pose a tripping hazard. Maintain excellent form, as the variable resistance can sometimes challenge stability.

Who Benefits Most from Chain Training?

While an advanced technique, chain training can be highly effective for specific populations.

• Strength Athletes: Powerlifters, weightlifters, and strongman competitors can use chains to target weak points in their lifts, improve explosive power, and break through plateaus.
• Athletes Requiring Explosive Power: Athletes in sports like football, basketball, track and field (jumpers, sprinters), and martial arts benefit from the increased rate of force development that chain training promotes.
• Intermediate to Advanced Lifters: Individuals with a solid foundation in fundamental lifting techniques who are looking for advanced methods to continue progressing their strength and power will find chains a valuable addition. Beginners should master standard barbell mechanics before introducing accommodating resistance.

Conclusion: A Strategic Tool for Advanced Training

Chains on barbells are far more than just a visual spectacle; they are a sophisticated and highly effective tool for manipulating resistance throughout a lift. By providing accommodating resistance that matches the body's natural strength curve, chains compel the lifter to accelerate through the entire range of motion, fostering significant gains in strength, power, and neuromuscular efficiency. For the dedicated lifter or athlete seeking to optimize performance and overcome plateaus, strategically incorporating chains into a well-designed training program can unlock new levels of physical capability.