Bodybuilding chains are an ideal tool for those looking to break progression plateaus by adding variable resistance to their workouts. Similar to elastic bands, they allow you to modify the resistance curve of your exercises. This means that the load varies according to the position in the movement, adapting to the force you are able to produce at different times.
Example of the use of chains in squats:
In a squat, you might be able to lift 260kg in a quarter squat, but only 200kg in a full squat. With chains, you can adjust the load so that it is 260 kg at the top of the movement and 200 kg at the bottom, where you are weakest. As you move down in the squat, the chains settle on the floor, lightening the load, allowing a more fluid and progressive movement.
Applications in different exercises :
Chains can also be used for a number of assistance exercises such as:
- Extended triceps: Chains attached to handles, helping to relieve pressure on the elbows.
- Dips: Chains attached to a dips belt for variable resistance and overload at the end of the movement.
- Curls: Hold chains directly to add progressive resistance.
- Good morning: Wrap the chains around your neck to vary the resistance at each stage of the movement.
How adaptive resistance works :
When you use chains, the resistance changes as the bar moves. At each end of the movement, more links leave or touch the ground, altering the load. For example, if you have a total of 55kg of chains on the bar (27.5kg on each side), the load will gradually increase as you lift the bar. At the top of the movement, the full 55kg will be added to the bar, providing an overload at the end of the movement.
Technical characteristics of the chains:
- Zinc plated for corrosion resistance and durability.
- 183 cm adjustment chains with 0.5 cm links - 2.3 kg pair.
- 152 cm chains with 1.3 cm links - pair weighing 10.4 kg.
- 152 cm chains with 1.6 cm links - pair weighing 17.7 kg.
Chains vs Elastics:
Although both elastics and chains change the strength curve, chains have several advantages:
- Durability: Chains are more durable; their strength does not decrease with wear.
- Stable trajectory: Unlike elastic bands, chains change the trajectory of movement very little, requiring less stability.
- Easy assessment: Chain resistance is easier to assess and programme.
- Progressiveness: They offer more progressive resistance, with extra weight at the end of the movement, which is sometimes difficult to achieve with elastic bands.
Recommendations for use:
It is recommended to leave at least one link on the ground at the end of the movement to prevent the chains from oscillating, which could disrupt the trajectory and fluidity of the movement.
