Chain Set
Posted in Uncategorized on 09/26/2009 11:19 pm by adminChain Set
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Chains are a great way to add some weight to an exercise at the points when you are the strongest. The chains help take into account the body’s natural strength curve. An example of this would be chain squats. When you are all the way down in the squat position, the chains pile up on the floor and the weight becomes lighter since the bottom is the weak point. As you gradually lift the weight, the chains begin to lift off of the floor, making the weight heavier as your body gets stronger.
I have heard people ask “How do you know my squat is the weakest at the bottom?” That is a slight misnomer, the lifter isn’t weak, the body just is at a mechanical disadvantage. It happens to everyone. Think of it this way, is it easier to get off of a bean bag chair, or stand up from a barstool? The barstool is significantly easier since you are already almost standing up. The bean bag chair is more difficult because you need to stand up all the way from near the floor (plus you need to find a friend who still lives in the 70’s and has a beanbag chair…probably a lava lamp too).
Now for the chain set-up on a squat. For this exercise, the chains should not be entirely in the air at any point. Make sure you leave a few links on the ground. You do not want the chains swinging around and knocking you off balance. Also, do not make the mistake of putting a few links on the floor in the rack position, but when you stand up the chains lift into the air since your squat stance will be higher than the rack position.
5/8th Chains on a 1/2 in guide chain
Make sure that the chains are fastened securely by a caribiner so they do not slide off during the lift!
The following video is an older video that contains some chain training mistakes that I made early on. I’ll let you watch it and then I’ll point out a few things (even trainers have things to work on)!
Chain Squat Video – Worked up to 535 lbs loaded on the bar (See notes below).
1. Notice a mistake with the chains. While you are supposed to let them stay on the floor, you do not want slack at the bottom. The slack created a slight tipping issue during one rep.
2. It took a few reps before I was able to get my depth set.
3. Training in socks help train foor proprioception and helps strengthen muscles in the feet. Many powerlifters prefer to train in flat soled footwear or socks. Gear like basketball sneakers aren’t good to train in.
4. The gym was a little cold so I went with the hooded sweatshirt. I had to put the hood up so it didn’t mess up the bar position. Hoods, bar pads, thick sweatshirts, are all things that could alter your bar position, make sure to take that into account!
I’ll summarize quickly:
Positives of Chain Training.
– Takes into account the body’s natural strength curve
– Challenging and enjoyable. There is something about the clinking of chains while lifting that I really like.
Negatives of Chain Training
– It is difficult to tell how much weight you are actually lifting. While there was 535 lbs on the bar during the last set, approximately 450-475 lbs was ever off the ground at any point.
– Takes some setting up. Like I mentioned before, it’s important to keep a few links on the ground, and no slack in the chain (my mistake).
Taking everything into account, training with chains should definately be worked into any serious training program. The benefits vastly outweight the negatives. Please send me an email with any questions!
About the Author:
Joe Hashey is a Certified Strength and Conditioning Specialist, as well as being a “no nonsense” style trainer and owner of Synergy Athletics. If you want 200 pages of these style lifts, you have to check out Joe’s Bull Strength Manual – www.bullstrength.com . Head over to Synergy Athletics – www.synergy-athletics.com – and get on Joe’s newsletter while he is giving away FOUR FREE BONUSES!!!!
Article Source: ArticlesBase.com – Chain Training
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