For those interested in the technical explanation on how and why chains can be a great addition to your exercise program read on further below.
For those ‘not so’ it’s as simple as this, chains act as a natural cam that delivers extra resistance when the muscle is at its strongest and less resistance when it’s at its weakest. They are especial beneficial where speed and power is paramount. Chains can be utilized to create a low-tech variable resistance machine and ad variety to your program and keep you both mentally and physically fresh. With the deadlift movement, by adding a length of chain to each end of the bar you will find that when you lift the bar off the ground the weight of the chains is released from the floor and increases your load. The load will be heaviest at the top of the lift, as it should be as this is where you are the strongest. Of course chains are equally effective with Squats, pressing movements and even the common old push up.
Now for the more Technical.
According to those programming for ERT, chains cause the athlete to maintain the force produced during the lift to counteract the increasing weight. Chains can be referred to as Odd Objects as these are ones that are non-rigid implement which center of mass is not fixed and is ever changing. It acts non-linear in a system and creates tension that does not act opposite or parallel to an anatomical movement pattern (horizontal push/pull, vertical push/pull, rotational, hip dominant, quad dominant), but rather chaotic opposition to any fixed movement. When engaging in conventional strength training techniques, such as a squat, deadlift or bench press, the movement pattern is fixed and the load acts in this plane. Chains provide a loading that causes shifts and adjustments throughout the movement pattern providing a more comprehensive adaptation and engaging the core more effectively than conventional weight training. Chains have proven very beneficial for a wide range of sporting codes.
The BRUTEforce® Chains are available in 8kg, 12kg and 16kg and all having a length of 1500mm.
I hope this is informative and encourages you to investigate Chain training and see how it can benefit you.
Train hard, train smart.