Chains are a great tool that often get misused. I’ve seen an abundance of videos of people using chains just to make themselves look “badass” yet only succeed at making themselves look incompetent.
So to set you on the right path, I am going to explain to you what chains are used for and how to use them.
WHY YOU WANT TO USE CHAINS
Chains are most commonly used to add additional resistance to a lift on the way up. This works by having links come off the floor one by one on the way up. The movement will be easiest at the bottom when there are more links resting on the floor, and it will be most challenging at the top and on the way up when the links are coming off the floor. Chains are commonly used on squats, deadlifts, and presses, but can be used on a variety of exercises.
This permits the trainee to get stronger on the top portion and lockout portions of the lift. It also makes the eccentric easier, allowing you to preserve more energy and strength for the upward (concentric) part of the lift. Chains are a great tool to use to get through a strength plateau.
To load a bar or weight with chains, you will need to use a weight that is lighter than what you normally use without chains. Different chains have different weights, so knowing how much the chains weigh will help you determine how much weight you should or should not use. You want to make sure you have extremely good control of the weight as any slight deviation in movement will cause the chains to swing which will be very destabilizing.
LOADING THE IMPLEMENT
Once you have selected your weight, you will hang the chains on each side of the bar and then secure them with safety clips for the barbell. If using a dumbbell or kettlebell, the chain should have a clip that you can use to attach it to the weight.
Once you’ve set everything up, perform your sets and reps as desired 🙂