so i want to start incorporating chains into my workout. it should be fun doing this at 24 hour fitness by the way hahaha.
anyways, how big of chain do i need? should there still be some chain resting on the floor when my arms are fully locked out? and do you just drape it over the bar? do you usually supplement a chain lift with regular plates on the bar as well? how heavy of chains should i use if i am benching in the 305-315 range for a single right now?
thank you very much!
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Originally Posted by fixationdarknes
Chains are usually on collars that slide over the end of an oly barbell. Chain weights and lengths and even weight per link vary by who made them. I've used them in highschool but havent since (our football team had chains). They increase the weight as you go up.
They vary quite alot. Chain weight to use is whatever you fell it should be. Some use them to shake things up. IE with chains and 315 pounds of plates on the bench I could easily do bench press because at the bottom which is the hardest part of the lift for me I'm good for at most 355-360, but through the middle and at the top I'm good for atleast 405.
at my gym we have chains that are about 8-10 ft long we dont have collars attacted to them we just have another little chain with link that hooks we use the little chain as a collar...
you can just do chain in half hanging from the bar
or if you want more resistance you can take the ends and loop it back thru the loop
the ends should be close to touching the floor when fully locked out if not actually touching
add the chains to weight on the bar
adding chains when benching is great for building the shoulders and your other stabilizer muscles, if you want so true torture add both chains and bands.......a lot of fun until you wake up the next morning.
A good set of chains is attached to the barbell sleeves by a connector chain so that at the bottom of the movement all of the heavy chain is on the floor (and the weight is deloaded from the bar).
As you stand, the chain will come off the floor and add resistance.
There should also be at least a link or two left on the floor to limit the swaying of the chain.
Here's a video of squatting w. chains: http://media.putfile.com/squat-w-chain--chop
edit: (I forgot to mention) the basic idea is the same w. bench press. The chain I use is 5/8" diameter chain - it's cut into 5' lengths that weigh about 20lbs each. You can also use tow chain that is 3/8" diameter and 14' lengths and it weighs about the same.
Last edited by Sensei; 01-04-2007 at 06:55 PM.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Sensei, the swaying of the chain is what makes it fun....really gets those stabilizers working, lol.
Last edited by NickW; 01-04-2007 at 10:20 PM.