Chains are highly effective for building speed, strength, and power. In fact, there isn't another "tool" I know of that you can use just once and actually see (and feel) the results in the very same training session.
Here's how they work:
Take 50% of your max squat and perform three doubles with that weight. Next, add 20 pounds of chain to each side of the bar and do three more doubles. The results will shock you.
Even though the total weight on the bar has increased, you'll suddenly move the bar faster with the chain on than with the chain off!
Here are some other variations to play with:
Before you attempt this, you'll need to know how to set the chains up. First up, here's a shopping list:
Setting up the chains is straightforward, but many gym warriors and athletes alike make a huge mess of it. If you get the set-up wrong, you won't reap the benefits. So read the next part carefully.
Let's start with the easiest lift with which to assemble chains, the deadlift.
You don't need to use a loading chain to deadlift against chain weight. Simply drape the chain over the bar and you're good to go.
There are two ways you can do this:
When pulling against chains, make sure you have the chain directly under the bar or slightly behind it. The worst mistake you can make is to start pulling with the chain in front of the bar as this will pull you forward, which is a very bad thing when trying to increase your deadlift.
To set up the chain for the squat and bench press, remember what it is you're trying to achieve. Your aim is to set up the chains so that when you're in the hole of your squat, nearly all the heavy chain is on the floor. Likewise, when benching, nearly all the heavy chain should be on the floor when the bar touches the chest.
To achieve this correct height, simply adjust the length of your loading chains. This requires some trial and error the first time you do it, but once you have the correct set up for both lifts, it'll be a snap. Make sure to mark your loading chains so that you know the exact set up for both your squat and bench.
This isn't mandatory of course, although counting chain links every time you lift gets old rather quickly.
If you're training in a team/group that's made up of lifters of varying heights, set the chains for the tallest guy. Although this will mean that the set-up isn't perfect for the others, it'll be good enough.
Here's a video of yours truly squatting and deadlifting against chains. Notice how I set them up:
Here's a video showing how the chains look on the bench press:
Before using chains, it makes sense to develop your strength to a good level using just straight weights. You don't have to be world-class, but if you can't yet squat and bench press with good form or haven't yet deadlifted 315 pounds, what you really need is a decent program, some patience, and a kick in the ass, not chains.
In other words, before you start to use chains, make sure you have good technique and have built some strength using less advanced methods.
If you are ready to use chains, here's what you need to know:
Chains are a valuable tool for developing speed, strength, and power. However, they must be set up correctly to gain any real benefit, and if you're a total beginner you're just not ready for them.
However, if you have good technique and have built some strength, get yourself some chains. You have nothing to lose and could have some rapid progress to gain. If you're already pretty strong and aren't using chains in your training, you're likely missing out on some near-instant increases in strength and power!
Next up: Using bands!
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