5 Reasons to Add Chains in your Training

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If you’ve been following me for awhile you know we implement chains a lot in our training. Here’s 5 reasons why…

1. Strength & Power

Chains are great for improving absolute strength and explosive power. We will typically add chains to squats and deadlifts on dynamic-effort day for speed-strength and acceleration and on max-effort day to develop absolute strength.

Western Texas College Infielder, Lance Little Performs SSB Speed Box Squats with 120 LB of Chains
New York Mets Pitcher, Colin Holderman Performs Heavy Trap Bar Deadlifts with 100 LB of Chains

2. Loading Body Weight Movements

Often times it becomes challenging to load body weight movements comfortably/effectively. Chains allow you to load exercises like push-ups, pull-ups, inverted rows, and hip thrusts more efficiently.

Indians Outfielder, Chris Roller Performs Chain-Resisted Eccentric Ring Rows
Western Texas College Infielder, Lance Little Performs Single-Leg Chain Resisted Hip Thrust

3. Safety

Chains are a great way to to match an athletes strength curve and teach them not to get lazy at the strongest portion of the lift. In addition, chains can also be great for taller athletes as the weight is deloaded at the most vulnerable position.

New York Mets Pitcher, Colin Holderman Performs Trap Bar Deadlifts with 100 LB of Chains

4. Body Weight Drop Sets/Challenges

We love incorporating drop sets and challenges into our workouts. Chains make it easy to to do this. Here’s Lance Little crushing one of our favorites – Chain Weighted Push-Up Massacre.

Western Texas College Infielder, Lance Little Performs The Chain Push-Up Massacre

To complete this challenge you will need 100 LB of chains. With 100 LB of chains on your back you will complete 8 total reps. After you have done this you will take half the weight off your back and complete 6 total reps. To conclude the drop set you will take all the chains off your back and try to complete as many reps as possible with just your body weight.

5. They’re BAD ASS

What’s more bad ass then throwing chains on your back and crushing a set of push ups? Nothing. Just ask Indians OF, Chris Roller who set our gym record for push-ups by completing 5 reps with 220 LB (160 LB of chains + two vests that weigh 60 LB combined) of resistance.

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