Fitness equipment again! In previous articles, we have repeatedlyed some fitness equipment-related information. Many friends have learned a lot of things they didn't know before, which has been of great help to their fitness training. This article brings another-themed article, this time the protagonist isWeightlifting Chains (Weightlifting Chains)a minimalist but challenging fitness aid equipment.

What are weightlifting chains and how do they work?

In some foreign fitness videos, we often see people using not only conventional barbell plates as weight, but also iron chains as additional weight. This is what is called 'weightlifting chains'. Louie Simmons, the founder of West Coast Barbells, popularized weightlifting chains in the fitness industry. It is evident that weightlifting chains are beneficial for strength training. However, weightlifting chains can bring more to the trainer's training besides strength training.

Louie Simmons (Louie Simmons)

To better understand the role of weightlifting chains in strength training, we need to understand the concept of 'strength curve' (Strength Curve).

What is the strength curve?

In basic barbell strength training, our force output is weakest at the beginning of the concentric contraction phase, but strongest at the end of the movement range. In simple terms, when we want to lift heavier weights but our strength is insufficient, we usually 'half-way' to lift heavier weights. This 'half-way' is the end phase of the movement range. Of course, this is also related to shortening the movement process, a shorter movement process can allow us to lift heavier weights. The movement process is just one aspect, the more important thing is that when the joint is at a 90-degree angle or greater, we are in the strongest force output state.

When using weightlifting chains, the force curve is changed. You will feel that the difficulty of the entire force output process will increase, even the most force-suitable end phase of the movement will become more difficult. This is the main purpose of using weightlifting chains.

• Increase the difficulty of the entire movement process, allowing training to stimulate more in a manageable weight training.
• When the training purpose is to improve explosive power, weightlifting chains can make the acceleration time longer, and consequently force the trainer to reduce the weight to cope with this change. When removing the weightlifting chains to train explosive power, the trainer will find that they can lift even more weight than before.
• Strengthen the ROM (range of movement) of the end phase, and the resulting training effect also benefits other sports such as short-distance running and high jump.

From the perspective of muscle growth, the addition of weightlifting chains is useful for overloading the entire movement range, which will cause greater mechanical load on the muscles. However, this comes at a cost: it will cause more overall muscle damage and greater challenge to the nervous system. Below, we will explain how to use weightlifting chains.

How to correctly use weightlifting chains

One, the core problem of using weightlifting chains

The effect of weightlifting chains seems to be just to hang on the barbell, if we simply use weightlifting chains as ordinary weight, that's a mistake.

In the picture, you can see the barbell rod equipped with weightlifting chains, the key is that the chains must be in contact with the ground!As mentioned earlier, weightlifting chains can change the force curve of the movement process, especially in the latter half of the movement. Achieving this effect is the core of the chain's contact with the ground during the entire movement process. Because of this, the force curve changes in a unique way. Therefore, when using weightlifting chains, we must not simply hang them on the barbell like barbell plates, and we must pay attention to the 'grounding' aspect.Two, how to use weightlifting chains for the first time

Because the addition of weightlifting chains changes our usual strength training force output state, so at the beginning of using it, we need to adapt first, take the squat as an example:

1. According to your own training level, choose 50% of your maximum squat weight as the load;

2. Hang weightlifting chains on both ends of the barbell rod, choose a lighter weight, 10 pounds or 20 pounds can, ensure that the chain can touch the ground throughout the movement process;

3. As you squat down, feel the chain slowly drop to the ground, until you squat to the lowest point. As you stand up again, feel the chain applying 'force' to the force curve, adjust the force and body posture appropriately, until you stand up completely.

Repeat 2-3 times, 3-5 times per set.

4. Remove the chain and squat again to feel the difference without the chain. After the body adapts to this change, you can try to increase the training intensity.

Another example, using weightlifting chains, you can start with the following steps:

1. Use one-third of your maximum weight for squat, this will help you become familiar with the feeling of the weightlifting chains.

2. The weightlifting chains should be placed on both sides of the barbell, the chain should contact the ground, it's also a process of getting used to the feeling.

3. Keep a light weight for 3-5 sets, and 3-5 times per set.

Four, the following questions need to be paid attention to

1. Pay attention to the wearing of protective gear such as wrist guards, elbow guards, and waist guards, because weightlifting chains not only increase the training intensity but also limit the movement trajectory, which increases the risk of injury to some extent.

2. Progressive increase in weight. As mentioned earlier, when using weightlifting chains for the first time, in the first week, do squats with 50% of your maximum weight, in the second week, use 55% of your maximum weight, in the third week, use 60% of your maximum weight. In the fourth week, remove the chain and re-test your maximum strength, then assess your training again.

3. Do not overuse weightlifting chains. As mentioned earlier, you should only use weightlifting chains for 4 weeks and then remove them to allow for a period of conventional training, then, according to your needs, you can use weightlifting chains again, because weightlifting chains are just an auxiliary training equipment, not a priority.

How to choose suitable weightlifting chains

Weightlifting chains are divided into different models, sizes and weights, and it is necessary to determine which one to choose according to your own needs and training level. In general, we can roughly divide them into two categories: heavy and light.

Heavy weightlifting chains

This category is suitable for trainers with higher training levels. As you can see from the structure, heavy weightlifting chains have thicker chains, look bulky and heavy, and you can feel the pressure at a glance. Generally, the weight is above 40kg.

Light weightlifting chains

This category is prepared for general trainers. The weight is generally in the 10-20kg range, and the chain is relatively small, making it easier for general trainers to adapt.

Weightlifting Chain Models

1. Valor Fitness LC-53 Lifting Chains

This belongs to a relatively light type, with a total weight of about 53 pounds, the advantage is light and convenient, the locking mechanism is easy to adjust, the disadvantage is easy to break (the most complained about problem in foreign users).

2. Ader Fitness Lifting Chain Set

The advantage of this set is that it can meet the needs of most trainers, and the design is simple and practical. The disadvantage is that it is a little short, which is not suitable for tall people to squat.

3. Weight Lifting Steel Chains

This model is very heavy, and the appearance can feel the pressure. There is no locking mechanism, it can only be hung, it is enough to be heavy and long, so many professional trainers like to use it. Because of its strong material, sufficient length and high quality, it also has a high price.

Summary