Unlocking the Potential of Lifting Chains

Harness the power of lifting chains to take your fitness routine up a notch! While they may seem intimidating or just for show, incorporating chain lifts into an otherwise standard workout routine can have profound benefits. I began experimenting myself 6 months ago and immediately felt more engaged in my training; others noticed them too and soon saw impressive changes in their own body’s results over time!

Lifting chains can be attached to a barbell or other weightlifting equipment to increase the difficulty of an exercise, and they are commonly used by strength athletes such as powerlifters and weightlifters to improve strength and power. However, incorporating chains into your program can help you reach the next level in your fitness experience.

There are several potential benefits to using lifting chains, including:

• Increased strength and power: Lifting chains provide a unique form of resistance that changes as the weight is lifted, which can help improve strength and power by forcing the muscles to work harder and adapt to the changing resistance.
• Improved technique: Using lifting chains can help improve technique by forcing the lifter to maintain proper form and control throughout the exercise.
• Enhanced muscle activation: Lifting chains can also increase muscle activation by providing an unstable load, which can help stimulate muscle growth.
• Improved athletic performance: The use of lifting chains has been shown to improve athletic performance, particularly in sports that require explosive movements, such as sprinting and jumping.
• Upgraded personal record territory: Using chains can help you overload your max effort load to get the feel of that load under the bar before having to go through the full range of motion under that load.

Chains work by providing an additional form of resistance that changes as the weight is lifted. Acting as an intriguing form of resistance, these helpful tools hang from the bar and come into contact with the floor when you lift – meaning that this unique resource increases its own difficulty mid-exercise! Your muscles will need to react quickly and strategically in order for you to reach those fitness goals faster than ever before.

For instance, when performing a deadlift with chains, the resistance will be the lightest at the bottom and gradually increase as the weight is lifted. This dynamic resistance can aid in improving strength and power by challenging the muscles to work harder and adapt to the changing weight. At the bottom of the lift, the barbell may weigh 100 lbs, but at the top of the lift, it could weigh 180 lbs (depending on the number of chains added). It’s like having a trainer who’s a sadist and keeps adding weights when you’re not looking.

It’s important to note that lifting chains should be used with caution, as they can increase the risk of injury if not used properly. It is recommended to seek the guidance of a qualified strength coach or personal trainer when incorporating lifting chains into your training routine. There is also a specific way to use chains and how you can set them up on the barbell. So we must first ensure that we are setting chains up correctly for all of the big lifts.

How to properly use/Set up chains:

• Use a light leader chain to attach the heavy chains to the barbell.
• Hang the heavy chain doubled up from its midline, not from end to end.
• Ensure that heavy chains remain in contact with the floor at all times.
• Position heavy chains so 1-2 links are hanging at the bottom of the range of motion.
• Some links must remain grounded on the floor at the top of the range.
• Chains must pull off the ground in a vertical orientation without swinging.
• Heavy chains are NOT hung directly from the barbell collar.

If you’re interested in trying a new type of fitness program, book a call or session with me, I would be more than happy to help introduce chains into your program.