Getting STRONG! - Training with Chains

One of the methods SST uses to increase Strength, Power and Functional Hypertrophy is to hang chains over the bar. This method has been called Accommodating Resistance and the reason for this is as you lift the weight the chain unravels off of the ground and increases the weight that you are lifting. To better understand this method lets use the bench press as an example. Start by loading 225lbs on the bar and hang 40lbs of chain to the end of the bar. As you lower the weight towards your chest the chains will gather on the floor, thus at the bottom of the movement you would be lifting 225lbs. At this point you begin to accelerate the bar of your chest and the chains unravel off the floor. The load continues to increase to the point at which you are lifting 265lbs. Incorporating chain work for an athlete increases their biomechanical advantage allowing for more weight to be lifted.

In order to understand how this works you must understand a muscles strength curve. Basically what this means is that for every exercise there are points along the lift where it is easier and where it is harder. For chains to work effectively you must use them in exercises where the hardest portion of the lift would allow the chains to be on the ground and the easiest part of the lift has the chains off the ground. Exercises that we use chains with include all bench press variations, shoulder press, lying triceps extensions, squats and deadlifts. Exercises like bicep curls are not effective because the strength curve is opposite to the bench press; it gets harder as you lift.

The important thing to remember is to control the weight at the bottom of the movement and lift it explosively. It is not the speed of the bar on the way up, but the intent of moving it fast that will recruit greater motor units, and thus increased strength and power.

Functional Hypertrophy is a term used to describe putting on muscle that is also strong. Some training protocols used by bodybuilders increase the size if the muscle, but not the strength. This is useless for athletes because while bodybuilders have to stand and pose, athletes have to move themselves or their opponents. This takes strength and it is the reason we want our athletes to put on functional size. The chains allow for more weight to be lifted, but also increases the time under tension (how long your muscles are working during one set), which allows you to grow and increase strength.

This is the first in a series of articles that will outline different equipment and methods we use to get our athletes strong.

Coach Steve Bodanis, SST Director of Strength Training and Program Design