How to Use Metal Chains to Build Stronger, Quicker Lifts

Look around the weight lifting area at the gym and you might find a heap of metal chains. They’re a tool typically used by power lifters, but chains are a great way for anyone to break through a plateau on the main lifts: bench press, squat, and deadlift.

 

 

Picture a deadlift, with a chain draped over the middle of the barbell, between the weight plates. At the beginning part of the lift (when you’re first raising the barbell off the ground), most of the chain is resting on the floor. But as you pull the bar up, the chain comes up too, continuously adding to the pounds being lifted.

Getting Fit From Scratch: Your First 5 Moves

This is important because, for many people, the most challenging point in a lift is the beginning, when you’re first trying to get the weight moving—something that’s especially true when working on a one-rep max. With a chain, you’re able to get the bar going at the outset, then lock out a heavier weight at the top.

The other advantage is that a chain creates instability. Unlike plates, which weigh down a barbell with absolute symmetry, a chain is impossible to get perfectly balanced. This forces other muscle groups to engage and fire, particularly the core and even smaller muscles in the ankles and calves.

10 Ways to Get Better Results in Half the Time

For deadlifts, one chain goes on the middle of the bar; for bench presses and squats, a chain goes on each end. As with any new tool, start light. Aim for the chains to be 10 and 15 percent of the total weight—barbell and weight plates included. The weight of the chains probably won’t be labeled, but you can approximate or use the gym scale.

Aim to work on your main lifts once a week; employ chains as part of your training for one week out of the month, treating them as an accessory tool.

There’s another benefit not to overlook: They look pretty badass.

The post How to Use Metal Chains to Build Stronger, Quicker Lifts appeared first on Men's Journal.



from Men's Journal Latest Health & Fitness News http://bit.ly/2LRgBDJ

Comments

Post a Comment

Popular posts from this blog

How Tom Ellis Gained 20 Pounds of Lean Muscle for 'Lucifer'

Image
Two years ago, when Fox canceled their comic book-based series Lucifer , lead actor Tom Ellis made a pact with  trainer Paolo Mascitti that if the show came back he would take the physical preparation for the character to the next level. The show was snagged by Netflix shortly after, and Ellis made good on his promise. Before filming began on each season, Mascitti put Ellis through an intense boot camp. In case you’re not familiar, Ellis plays the devil, who hightails it to Los Angeles to open a nightclub (as one does). Get Motivated for the Gym With This Daniel Craig Post-Injury Workout Photo Read article “I don’t need to work hard to motivate Tom when it comes to the gym,” says Mascitti. “He enjoys being challenged, and listens to any instruction I give him.” The training continues over FaceTime when Ellis arrives on set or is traveling, allowing Mascitti to keep the actor on track and making gains remotely. Ellis has seen the return on his commitment, through the c...
Read more