Matt Wilson
Type chain training into google and it’s all about logistics. Matt Wilson 2010
Chains in resistance training go back to Eugene Sandow, the original strength power aesthetic athlete. This was the early form of accommodating resistance training.
Accommodating resistance is usually associated with machine training. Using cams levers etc to overcome sticking points in exercises.Chains offer the most from accommodating resistance exercises I.e; Squats, as you get higher in squatting you can lift more weight. Attach chains to the bar and accommodating resistance is created. As the bar moves up more chain is lifted off the ground increasing resistance, in points where a person is stronger. Conversely as one lowers the weight more chain is unloaded on the ground, at the bottom a person has the least strength..
I have used chains in most lifts including Olympic weight lifts(very demanding, probably won’t do it again, if dared?).
But i did not stop there. For group outdoor training;
Instead of buying sleds I took the chains outside and use them for drags backwards forwards hand held with belts harnesses slings. Chains are used at first to improve leg function, in multiple planes of movement. To strengthen core, chest back and arms the attachments of chains is above the centre of gravity increasing the amount of core contraction necessary for moving the weight . This also strengthens the main postural muscles.
These exercises are great for setting up the body for other forms of power training or used on their own they improve the hearts stroke volume. Also improving co-ordination and movement patterns.
The other benefit of chains is the ability to use two allowing independent limb work. This would be impossible with sleds because of the width of the sleds.
The whole body is working during these exercises.
The other training tool that works as well, if not better(in a study at UoA bands created more DOMs)and so are thought to be superior to chains.
Powerbands can be used in the same way as chains and replicate natural movement patterns; walking, running, pushing, rowing, twisting all dependent on your imagination.
Powerbands probably create more DOMs than chains due to the eccentric work that can be generated.
Chains and Powerbands are the training tool I probably could not do, nor would want to do, without.
They are used in the General Physical Preparedness of all athletes training.
One similarity in the two is they allow for unilateral movements with isometric holds using heavy amount of core
stabilization. Pretty complete exercises.
by Matt Wilson