Deadlifts with Chains: Why Science Says Chains Work
The Bench Press is one of the most popular strength training exercises used in the world. With its wide range of applications, it is not surprising that there are many theories and opinions on how to best train for strength and size gains. Some believe that high volume training will yield better results than low intensity training while others advocate performing multiple sets per exercise in order to maximize muscle growth. However, few people have actually performed any kind of heavy weight lifting program without the assistance of some sort of equipment or at least a barbell. For example, if someone were to perform a strict curl routine without using straps, they would probably experience severe pain within minutes due to the lack of support and leverage provided by straps.
In contrast, if someone were to use chains on their curls, they could easily complete the movement because there is no risk involved when doing so. Furthermore, since the bar does not move during a deadlift with chains, there is no need to worry about losing grip position due to improper form. All of these factors make them an ideal tool for developing strength and mass.
However, before we go into the science behind why chains work and what type of benefits they provide, let’s first take a look at how they differ from each other.
Chain Types and Benefits: What Are They?
While there are many different types of chains, the two most common types that are used in the world of strength training include the straight chain and the loop chain.
Straight chains have a uniform diameter along their entire length and provide a slightly greater amount of resistance throughout the entire range of motion compared to loop chains . This is because they have more weight per foot compared to a loop chain. In other words, they require more force to move due to the increased resistance and have a greater amount of momentum slowing them down when compared to looped chains.
The other type of chain, which is also quite common, is the loop chain. The difference between this chain and a straight chain is that a loop chain has a loop on each side of the chain. The shape of the loop dictates how it moves through space. If the loop is large, then the chain will move freely and if the loop is tight, then the chain will move slowly.
While both types of chains are beneficial to use, each one has their own specific benefits which we will discuss later on in this article. Additionally, it is also important to note that there are varying degrees of resistance which can be added when using chains. In order to adjust the amount of chain that is being used, all you have to do is add or remove chains from the barbell .
The Science Behind the Chains
As we mentioned earlier, straight chains tend to provide a greater amount of resistance when compared to looped chains. This is due to the momentum that they create during the lifting and lowering phase of each repetition. The momentum created by the straight chain is much greater compared to a looped chain which causes more stress on your muscles. This is beneficial because it overloads your muscles effectively, leading to greater strength gains.
The other benefit with straight chains is that they force you to maintain your form throughout the entire lift. Without proper form, there is a risk of getting your skin pinched between the chains and the bar. This is one of the main reasons why you always want to use straight chains with bumper plates rather than metal plates. If you were to use metal plates, you run the risk of damaging your chains due to shear friction. This can be avoided by simply using bumper plates instead.
Due to their ability to move and increase in momentum, straight chains also develop elastic strength due to the fact that they need to be moved quickly and with precision. This means that you will be training your body to develop explosive strength. In fact, many powerlifters use straight chains during their training because they are looking to produce a high amount of force over a short period of time. Training with straight chains allows them to do this effectively.
Loop chains are a bit different because they are much more flexible and require less momentum in order to move. While this makes them less beneficial in the strength department, it actually makes them more beneficial for sports that require flexibility such as dancing. This is because loop chains provide your body with the necessary flexibility when performing certain movements.
The added flexibility that loop chains provide can also help prevent injuries from occurring during barbell lifts such as squats or deadlifts. This is because when bending over to grab the bar, your back is protected from getting pinched between the chains and the bar. Additionally, since the momentum that loop chains create is less than straight chains, you will not have to use as much weight during your lifts. This can help prevent overtraining and potential injuries caused by excessive stress on your muscles and bones.
How to Use Barbell Chains:
Before you start using chains with your barbell, you need to make sure that you have enough room in your power rack. This is because, when loaded, the chains can extend outside of the rack and cause a safety hazard. Additionally, while using chains you should always have a training partner nearby in case emergency personnel are needed.
When attaching the chains to the barbell, there are two common ways in which this is done. The first way is to put the chain around the bar, then load it as normal. The second way is to load the chain through plate loops as you would when attaching weight plates. Either method can be used, though some lifters prefer one over the other.
When using straight chains, try to keep the chain tight at all times during your lift. This means that you should always try to keep the chain as tight against the bar as possible. This can be difficult with straight chains, but if you master this technique you can lift much heavier weight due to the increase in momentum.
When using loop chains, the direction of the loops should always alternate as you are lifting. For example, while lowering the bar during a squat, the top loop should go over the bottom loop. While lowering the bar during a bench press, the bottom loop should go over the top loop. It may seem confusing at first, but after a few tries it will become second nature.
Benefits of Using Barbell Chains:
Like most lifting equipment, barbell chains can improve your athletic performance in certain explosive sports. This is because they help to increase your strength while training the muscles in your body to react quickly while under a heavy load. This can translate over to increased speed and power when participating in sports such as football, boxing, and wrestling.
Chains can also help to build muscle endurance in the muscles that are targeted. Since chains put more emphasis on the lowering portion of a lift, this causes more stress to be put on the muscles which can help to increase their size and strength.
Another benefit of using barbell chains is that they can prevent injuries that might occur when using lifting or weight machines. Since the chains provide your body with momentum during heavy lifts, this means that your stabilizer muscles also get a workout. This can help to prevent injury when performing plyometrics or other exercises that require explosive power due to the muscles being balanced out.
Disadvantages of Using Barbell Chains:
One disadvantage of using chains is that they can be very noisy when used in a gym setting. This is especially true with straight chains which tend to clank up against each other and the barbell during a lift. While this might not bother some people, it can cause a lot of chaos in a crowded gym.
Another disadvantage of using chains is the cost. Barbell chains can run up to $100 per set and up. This might not seem like a lot, but if you are on a budget then it can be a little too expensive for your liking.
We hope that this article has helped you learn a little bit more about using barbell chains in your training routine. Barbell chains can be a great addition to your workout, but they are certainly not necessary in order to build strength and muscle.
Personally, we believe that barbell chains can be beneficial if you have the extra money to spend. There is nothing wrong with purchasing chains if you have the means to do so. That being said, they are not a necessity by any means.
If you do decide that you would like to purchase chains, we recommend purchasing the loop chains over the straight chains. The reason for this is because loop chains cause less clanking and banging while you are lifting. This can help to reduce noise pollution in your local gym setting.
Barbell chains can be used for a variety of exercises. Two of the most popular types of exercises are the bench press and the squat. When using chains with the bench press, you will want to start off by attaching the top chain loop to the bottom hole of the bar. This will ensure that the chain does not slide through the loop while you are lifting. Increase the weight by attaching more chain loops to the bar.
Each chain loop should be worth five pounds.
Now pick up the bar and perform your lift as you normally would. As you lower the bar towards your chest, the chains will begin to slide down the bar. This is when the chains will provide resistance as they are pulling down on the bar. When you push the bar back up, the chains will be lifted from your chest, thus lowering the amount of weight that you will be lifting.
When using barbell chains with the squat, start off by attaching a single chain loop to the bottom hole of the squat bar. Increase the amount of weight by attaching more chain loops to the bar.
You can purchase chains online or in most sporting goods stores if you do not have a Powerlifting Supplies store near you.
Have you used barbell chains before?
If so, what are some things that you like or don’t like about them?
Feel free to share your experiences with barbell chains in the comment section below.
This lowering of weight is what causes your muscles to have to work harder in order to push the bar back up. For the squat, you will do things slightly differently. You will start by attaching the chain loops to the top of the bar. Each chain loop should be worth fifteen pounds. Pick the bar up and slowly lower yourself into your squat as usual.
When the chains start to slide down the bar, this is when the chains will provide the most resistance. This means that you will be lifting 15% of your body weight during this portion of the lift. As you lower yourself and the bar past the halfway point, the chains will begin to slide down the bar. This is when the chains will provide the most resistance. At the bottom of your squat, the chains will be at their lowest point and will provide the most resistance. When you stand back up, they will slowly start to rise which will decrease the amount of resistance that you will be lifting.When performing the eccentric portion of a lift (The portion where you are lowering weight), it is natural for your body to instinctively stabilize itself in order to prevent injury. By using chains, you are forcing your body to work harder in order to prevent the chains from hitting the ground. This causes more force to be exerted on your muscles, and explains why chain lifting is such a good way to improve strength. By the time you are standing upright, you will be lifting only your own body weight. In doing this, you will have completed one repetition. Powerlifting chains can be used to increase the amount of weight that you are squatting by adjusting the length of the chain. Using chains allows you to use a heavier weight that you normally could handle. This is great for beginner and intermediate lifters who want to increase their strength.You can also purchase specialty bars that have a chain in the middle instead of a normal bar. These are commonly used for bench press where you would lift the entire weight of the chains when the bar is on your chest. You can also use them with squats by attaching the chains to the bottom of the bar and around your neck.The type of attachments that you will be using will depend on the type of bar that you are using. Most lifters use chains with a “captured” bar. A captured bar is a specialized bar that has loops of chain permanently attached to it. This allows you to add weight to the bar without needing to screw on any weights after every lift. You simply need to slide the chain loop down the bar in order to shorten the length of the chain and decrease the amount of weight. You then squat down and as the chains start to slide down your back, they will provide resistance. Using specialty bars such as these can increase the amount of weight that you are lifting by up to 50%. Most specialty bars, however, are quite expensive and cost around $300. If you are a beginner lifter on a budget, the chains will be cheaper for you to get started. Other bar options that you have include a double chain bar and a standard straight bar with chain attachments. The double chain bar looks very similar to a safety squat bar and can be used in a similar fashion. By using the double chain bar, you can increase your weight by up to 20%. The straight bar with chain attachments can be used at the bottom of your squat in place of the safety squat bar. The extra weight will put more stress on your body and allow you to lift heavier weights, but can also cause a lot of stress on your shoulders when performing upright rowing motions. Power chains are a great addition to your weight lifting routine for those who want to lift heavy.
You can find power chains at most sporting good stores or on the internet. Some websites sell chains that are more expensive than others, so make sure to shop around before making your purchase. Most sites offer free shipping on your purchase if you meet a certain price, so watch for sales and you should be able to get the chains that you need for an affordable price. With the wide range of exercises that you can do with power chains and specialty bars, you will quickly increase your strength and be well on your way to a healthier lifestyle.
If you want to get really strong, then power lifting chains and specialty bars are a great addition to any home gym. With these extra items, you can start lifting heavier weight while doing squats, deadlifts, bench presses, overhead presses, and other common weight lifting exercises. If you are on a budget, then chain attachments will allow you to lift heavier weight for less money. If you are willing to spend a little more money on your home gym, then you can get specialty bars that will allow you to lift even heavier weight throughout your exercises. No matter what your needs are, power lifting chains and specialty bars will quickly take your strength training routine to the next level with minimal expense and hassle.
Sources & references used in this article:
Effects of Variable Resistance Using Chains on Bench Throw Performance in Trained Rugby Players by MS Godwin, JFT Fernandes, C Twist – The Journal of Strength & …, 2018 – journals.lww.com
Thread: Now, who was it exactly that said you need to deadlift to get good at deadlifts? by J Bryant – 2013 – BookBaby
Branched Chain Amino Acids (BCAAs): Are they worth the hype?–By Sinead by M Girvan – elitefitness.com
7 Secrets of Exercise Selection by H do we get BCAA – crossfitthames.com
The biomechanical effects of elevated heels on the barbell deadlift by J Maxwell – jmaxfitness.com
Forms of variable resistance training by R Sunny – 2015 – ttu-ir.tdl.org
Exploding with bands by DT McMaster, J Cronin… – Strength & Conditioning …, 2009 – journals.lww.com
Elitefts Deadlift Manual by B Dermody – T & C, 2003 – worldclassbodybuilding.com