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The use of chains as a strength training aid has become increasingly popular
over recent years. Chains are used for accommodating resistance; a technique
that involves creating maximal tension throughout a full range of motion.
Typically, a person is stronger at certain point of a lift than they are at
others (e.g. half squat vs full squat).
To overcome the differentiation in resistance, chains are
used to accommodate changes in strength at different phases of the movement.
Ultimately, your muscles will have to work harder because of the chains.
How to Setup Chains for Strength Training (PDF)
Here is what you can expect to feel while squatting with
chains:
- Awkwardness due to the change in directional
forces
- A progressive weight increase as each chain
link is elevated off the floor
The following are instructions for performing squats with
chains:
First, secure the chains in place. Disengage the bar from
the rack and position your feet
shoulder width apart or wider. Your toes should be pointed slightly outward.
Squat down until your thighs are parallel to the floor. Be sure to keep a
straight back posture as you squat. Finally, ascend back up to the
starting position. Be sure to exhale as you stand up. Chain squats should be
done slowly and with
control. Do not bounce out of the squat position. Repeat the exercise as needed.
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Step 1 |
| Disengage bar from rack. Set feet shoulder width apart or wider. Toes turned slightly outward. |
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Step 2 |
| Slowly squat down to parallel position. |
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Similar exercises:
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