Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 03-25-2009, 06:20 AM   #1
Craig Bailey
New Member
 
Join Date: Feb 2009
Posts: 9
Default Why Chains?

Iíve frequently noticed PLer's adding large bulky chains to the bar when doing squats and bench press instead of adding additional plates. What is the purpose of the chains and why is it preferred over just adding more plates?
Craig Bailey is offline   Reply With Quote
Old 03-25-2009, 06:21 AM   #2
Michael Drew
Member
 
Join Date: Apr 2008
Location: Wethersfield, CT
Posts: 66
Default

Because when the chains are at the bottom of the movement they are all at the ground, weighing very little. But when you stand up the weight increases as more and more chain is off the ground. Some people also use bands. I have seen bands used the reverse way as well.
Michael Drew is offline   Reply With Quote
Old 03-25-2009, 06:42 AM   #3
Howard Wilcox
New Member
 
Join Date: Mar 2008
Posts: 44
Default

What Michael said.

I think they are most useful for equipped lifters (since the suit/shirt helps you at the bottom, which is mimicked by chains), I would be curious how much they help raw people??

howard
Howard Wilcox is offline   Reply With Quote
Old 03-25-2009, 08:54 AM   #4
Peter Dell'Orto
Member
 
Peter Dell'Orto's Avatar
 
Join Date: Jun 2008
Location: New Jersey
Posts: 122
Default

Howard, as I understand it, with raw lifters/non-PLers they help you learn to accelerate the bar. At the bottom of the squat, deadlift, bench press, etc. the resistance is lighter. As you move the bar up, the resistance gets heavier - either the weight of the chains increases as they come off the ground or the bands resist more as they are stretched. So in order to deal with this you have to move the bar explosively; if you lift slowly you'll hit a wall of resistance and stop. Instead you lift the (lighter) bar up from the bottom fast to help get past the increasing resistance at the top, when it's heaviest.

That's my understanding, but I'm a beginner at this kind of training. There maybe a lot of other reasons to do this. But I know at the gym I train at, they have non-PLers do this kind of training. So it's got to be more than carryover from "this works for shirted PLers."
__________________
Peter V. Dell'Orto
My workout log
Peter Dell'Orto is offline   Reply With Quote
Old 03-25-2009, 09:25 AM   #5
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

also in ancient times they were used to keep the lifters feet shackled to the bar so he can't run away.....
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 03-25-2009, 09:34 AM   #6
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Peter Dell'Orto View Post
At the bottom of the squat, deadlift, bench press, etc. the resistance is lighter. As you move the bar up, the resistance gets heavier - either the weight of the chains increases as they come off the ground or the bands resist more as they are stretched. So in order to deal with this you have to move the bar explosively; if you lift slowly you'll hit a wall of resistance and stop. Instead you lift the (lighter) bar up from the bottom fast to help get past the increasing resistance at the top, when it's heaviest.
this is basically it. "accomodating resistance" as your leverage gets better, the weight on the bar increases. it's really helpful for dynamic efforts where you are trying to accelerate the bar. also works great for deloading a movement so that the bottom is less stressful and the lockout is very heavy.

the amount if resistance added with chains has a fairly linear feel, the weight added from band tension can be staggering. just unracking a bar with 300 pounds of band tension is nasty.

conversely you can also hang the bar from bands (my fav) so that it takes maybe 70-200 pounds off the bottom but takes virtually none off the upper 1/3rd. this is a great method for learning how to hit the hole in a squat or to pause a bench or pull quickly.


in one article louie simmons called this the "future method" where you put your goal weight on the bar and squat it for reps using suspended bands to get used to unracking and initiating a squat with a weight that's maybe 150 over your true max.

there are a number of opinions on whether accommodating resistance is really useful for raw lifters. Personally, I don't use gear but I've found that bands especially can be useful for overhead pressing and jerks; chains are great for deloading front squats. So it's not solely a PL thing.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 04:22 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.