Adding chains to your routine

     More often than not in our training we stick with what the basics.... dumbbells, barbells, kettlebells, etc. (for the record.... nothing wrong with that!). Dumbbells, barbells, and kettlebells offer a constant external load-meaning that a 35lb kettlebell is weight 35lb. When you swing a 35lb kettlebell the weight does not change its 35lb throughout the movement. 

    Two ways to change it up a bit is to add chains and resistance bands to resistance training activities. Chains and resistance bands offer different resistance throughout the movement. This change in resistance is what us fitness nerds call variable resistance.

This article will focus more on chains. If I may paraphrase Bane, "Now's not the time for bands.... that comes later"

    To calculate the additional force of the chains (bands are calculated a bit different). Take the weight of the chain at the top of the movement and average it with the weight at the bottom of the lift. For example, if I hang 16 pounds of chains to the lift that means the bottom of the lift is 0 weight added (once chains hit the floor the resistance becomes zero). 16 +0 is 16 then divide by 2 is 8. Meaning I have added 8 pounds of resistance in total to the exercise. This factors in if I am attempting to hit a certain rep range with a certain load. We know that certain loads and reps elicit certain adaptations within the body and certain loads and reps are more appropriate depending on the timing of your training. Ideally, we would not want to over tax ourselves when we are peaking for an event. 

    The use of chains can be accomplished two ways: Wrap chains around the bar from a fully extended position (if you do it from the lowest position then the weight of the chain may or may not be fully extended). Another way is to wrap a lighter chain around the bar while fully extended then add chains to the bottom of the lighter chain. 

Chains are designed to make basic lifts harder-thus should only be used by experienced lifters that have already mastered techniques.

Example of hanging chains from lighter chains

    
       What is the benefit from adding chains to a workout? For one it effects the velocity of the movement. As explained before adding chains creates a harder concentric movement and an easier eccentric movement-meaning that the user will accelerate the bar at a faster rate. Remember power is force over time so increases force in a decreased time frame will theoretically improve power. Secondly, due to increased weight at the top of the lift more neural activation is needed to lift the weight thus increasing the post activation potentiation. Thirdly, since the bar speed is decreased at the bottom of the lift it may cause a more rapid stretch shortening cycle for the top of the lift. The difference between the eccentric to concentric can be compared to the amortization phase during plyometric movements.

Are chains worth it?

    Maybe.

     With more time the theories of increased power due to chains may be proven within the fitness community; currently these are just theories. The amount of time and effort to place chains, calculate resistance and use additional spotters could be counterproductive in the gym. On the other hand, loading the bar with chains and lifting does look badass, so maybe the juice is worth the squeeze.