Pros and Cons of Lifting Chains: A First-Hand Perspective

As an avid weightlifter, I’ve always been on the lookout for new ways to challenge myself and break through plateaus. One method that caught my attention was the use of lifting chains. These heavy-duty chains add accommodating resistance to exercises like squats, deadlifts, and bench presses, making the movement more challenging as you approach lockout. After incorporating them into my training routine, I’ve experienced both pros and cons that I’d like to share from a first-hand perspective.

The Benefits of Lifting Chains

1. Increased Force Production

One of the primary benefits of using lifting chains is the ability to train your body to produce more force throughout the entire range of motion. With traditional weight plates, the resistance remains constant from start to finish. However, when you incorporate chains, the weight gradually increases as you lift, forcing your muscles to work harder to overcome the added resistance at the top of the movement.

This increased force production can lead to improved strength and power development, making it an excellent tool for athletes and powerlifters looking to take their performance to the next level.

2. Overload at Lockout

Many lifters struggle with the lockout phase of exercises like the bench press or squat. This is where the lifting chains truly shine. As you approach the top of the movement, the chains are lifted off the ground, adding more resistance at the point where you’re typically strongest.

By consistently training with this overload at lockout, you can improve your ability to power through sticking points and overcome weaknesses in your lift. This can translate to better performance in competitions or simply help you break through stubborn plateaus in the gym.

3. Variety and Muscle Confusion

Incorporating lifting chains into your routine can also provide a welcome change of pace and introduce variety to your training. This element of “muscle confusion” can help prevent plateaus and keep your body adapting to new stimuli, leading to continued progress over time.

By constantly challenging your muscles in new ways, you can avoid the dreaded training rut and keep your workouts engaging and effective.

The Drawbacks of Lifting Chains

1. Potential for Injury

While lifting chains can be a valuable training tool, they also introduce an increased risk of injury if not used properly. The added instability and shifting weight distribution can put extra stress on your joints and muscles if you’re not accustomed to the movement pattern.

It’s crucial to start with lighter weights and gradually work your way up, allowing your body to adapt to the new stimulus. Additionally, proper form and technique are even more critical when using lifting chains to minimize the risk of injury.

2. Noise and Disruption

Let’s be honest – lifting chains can be loud and disruptive, especially in a gym setting. The constant clanking and rattling of the chains can be distracting to other gym-goers and may even draw unwanted attention or complaints.

If you plan to use lifting chains, it’s essential to be mindful of your surroundings and consider investing in noise-reducing options, such as chains with rubber coatings or dedicated lifting platforms to minimize the impact.

3. Setup and Maintenance

Incorporating lifting chains into your routine can also add an extra layer of setup and maintenance. You’ll need to ensure that the chains are properly secured to the barbell and that the length and weight distribution are appropriate for the exercise and your strength level.

Additionally, regular maintenance and cleaning are necessary to prevent rust and premature wear, which can compromise the safety and effectiveness of the chains.

4. Low Tention At The Bottom

If you are a weightlifter, there isn’t much of an issue, but if your goal is to build muscle, the stretch part of the range of motion is crucial. When using chains, the weight at the bottom becomes lighter, resulting in lower tension. To achieve maximum stretch at the bottom half, I prefer using a traditional plates.

In exercises like the barbell bench press, squats, and deadlifts, it’s challenging to squeeze the muscle effectively, so focusing on achieving a good stretch is essential.

The Final Verdict: A Worthwhile Addition

Despite the potential drawbacks, I firmly believe that lifting chains can be a valuable addition to any serious weightlifter’s training arsenal. The benefits of increased force production, overload at lockout, and variety in your routine can significantly contribute to weightlifting career.

However, it’s crucial to approach their use with caution and respect for proper form and technique. Start light, gradually increase the resistance, and prioritize safety above all else. With the right approach, lifting chains can take your training to new heights and help you achieve your fitness goals more effectively.

FAQs

1. How much weight should I add with lifting chains?

As a general guideline, the chain weight should be at least 10% of the total barbell weight (including the bar and plates) to provide a noticeable difference in resistance. However, it’s best to start with a lighter chain weight and gradually increase as you become more comfortable with the movement.

2. Can I use lifting chains for bodyweight exercises?

Yes, absolutely! Lifting chains can be an excellent way to add resistance to bodyweight exercises like pull-ups, dips, and push-ups. Simply drape the chains over your shoulders or attach them to a dip belt, and you’ll instantly increase the challenge.

3. Are lifting chains suitable for beginners?

While lifting chains can be beneficial for lifters of all levels, it’s generally recommended that beginners focus on mastering proper form and technique with traditional weight plates first. Once you have a solid foundation, you can gradually introduce lifting chains to your routine under the guidance of a qualified coach or trainer.

4. How often should I use lifting chains?

The frequency of using lifting chains will depend on your goals and overall training program. Some lifters may incorporate them once or twice a week, while others may use them more sporadically as a periodization tool or for specific strength phases. It’s essential to listen to your body and adjust accordingly.

5. Can I use lifting chains with other accommodating resistance tools like resistance bands?

Yes, you can certainly combine lifting chains with other accommodating resistance tools like resistance bands or chains attached to different parts of the barbell. However, it’s important to start with lower weights and gradually increase the resistance to avoid overloading and potential injury.