Chain Training: Benefits, Applications, and Considerations

Should You Workout With a Chain?

Incorporating chains into your strength training regimen can be a highly effective method for enhancing power, overcoming sticking points, and developing strength through a full range of motion, particularly for intermediate to advanced lifters seeking to leverage the principles of variable resistance.

Understanding Variable Resistance Training

Traditional weightlifting employs constant resistance, meaning the load remains the same throughout the entire range of motion of an exercise. However, human strength is not constant; we are typically stronger at certain points in a lift and weaker at others, often due to biomechanical leverage. Variable resistance training is a technique that adjusts the resistance throughout the movement to better match the natural strength curve of the lifter. This ensures that the muscles are challenged optimally at every point, rather than being limited by the weakest link in the chain of movement. Bands are another common form of variable resistance. Chains, specifically, provide a unique form of variable resistance that behaves differently from bands.

The Biomechanics of Chain Training

When you attach chains to a barbell, the resistance changes dynamically based on the position of the weight.

• Bottom of the Lift: As the barbell is lowered, more of the chain rests on the floor, reducing the effective weight being lifted. This means the resistance is lighter at the weakest point of the lift (e.g., the bottom of a squat or bench press).
• Top of the Lift: As you lift the barbell, more links of the chain are lifted off the floor, progressively increasing the effective weight. This means the resistance becomes heavier as you approach the lockout, where you are typically strongest.

This mechanism perfectly matches the ascending strength curve of many compound exercises, such as the squat, bench press, and deadlift. By providing less resistance where you are weakest and more resistance where you are strongest, chains allow you to accelerate through the sticking points and challenge your muscles maximally through the entire range of motion, leading to greater power output and strength gains.

Key Benefits of Incorporating Chains

• Enhanced Power Development: The need to accelerate against progressively increasing resistance forces the lifter to apply maximal force throughout the entire range of motion, significantly boosting explosive power.
• Improved Strength Through Full Range of Motion: By loading the stronger parts of the lift more heavily, chains ensure that muscles are challenged effectively from start to finish, preventing "strength leaks" at the top end of the movement.
• Neuromuscular Adaptation and Proprioception: The oscillating nature of the chains provides an unstable load, forcing the nervous system to work harder to stabilize the bar. This can improve proprioception, balance, and overall motor control.
• Accommodating Resistance: This is the primary benefit, ensuring that the resistance matches the lifter's natural strength curve, allowing for greater force production throughout the entire movement.
• Overcoming Sticking Points: By reducing the load at the weakest points and increasing it at the strongest, chains help lifters push through plateaus and develop strength in ranges of motion where they might typically fail.
• Potentially Reduced Joint Stress at Bottom: Since the load is lighter at the very bottom of the lift, it can reduce stress on the joints during the initial phase, which can be beneficial for those with certain joint sensitivities, while still providing overload at lockout.

Practical Application: How to Use Chains Effectively

To properly integrate chains into your training, consider these guidelines:

• Attachment: Chains are typically draped over the ends of a barbell, usually outside the weight plates. Ensure they are evenly distributed to maintain balance.
• Weight Selection: The amount of chain weight should be carefully selected. A common approach is to use chains that constitute 10-20% of your one-repetition maximum (1RM) for the exercise. The total weight (barbell + chains) at the top of the lift should still allow for proper form.
• Exercise Selection: Chains are most effective for compound barbell exercises with an ascending strength curve, such as:
  • Squats (Back and Front)
  • Bench Press
  • Deadlifts
  • Overhead Press
• Setup: Ensure the chains are long enough so that a significant portion rests on the floor at the bottom of the lift, and nearly all of it is off the floor at the top. The "pickup" or "drop-off" of the chain should be smooth.
• Programming: Chains can be used for various set and rep schemes, from low-rep strength work to higher-rep hypertrophy work. They are often integrated into specific cycles to break plateaus or enhance power.

Potential Drawbacks and Considerations

While beneficial, chain training is not without its considerations:

• Cost and Accessibility: Quality chains can be expensive and may not be available in all gyms.
• Logistics and Setup Time: Attaching and detaching chains can be cumbersome and time-consuming compared to simply adding weight plates.
• Noise and Safety: Chains can be noisy and, if not secured properly, could pose a minor safety hazard if they snag or fall unexpectedly.
• Not for Beginners: The dynamic nature of chains requires a good understanding of fundamental lifting mechanics. Beginners should master constant resistance training first.
• Specific Exercise Suitability: Chains are less effective for exercises with a descending or bell-shaped strength curve, or for isolation movements.

Who Can Benefit Most from Chain Training?

Chain training is best suited for:

• Strength Athletes: Powerlifters, weightlifters, and strongman competitors looking to increase maximal strength and power.
• Advanced Lifters: Individuals who have reached a plateau with traditional training methods and need a new stimulus.
• Athletes Requiring Explosive Power: Sports that demand high levels of explosive strength (e.g., football, basketball, track and field).
• Individuals Seeking Variety: Those looking to add a unique and challenging dimension to their strength training routine.

Conclusion: Is Chain Training Right For You?

Working out with chains is a scientifically sound method for applying variable resistance, offering distinct advantages for strength and power development, particularly in compound lifts with an ascending strength curve. For the knowledgeable fitness enthusiast, personal trainer, or student kinesiologist, understanding the biomechanics and practical application of chains can unlock new avenues for progress. If you're an experienced lifter looking to break through plateaus, enhance explosive power, or simply add a novel, challenging stimulus to your routine, integrating chains can be a highly effective strategy. However, for beginners or those prioritizing simplicity, mastering traditional constant resistance training should remain the foundational focus.