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Few things on Instagram exude more power than lifting heavy weights with enormous chains hanging from your barbell. But these chains do more than just look impressive—when used properly, they serve a purpose. Here’s everything you need to understand about incorporating chains into your gym routine.
Chains increase the resistance at the peak of the lift
A popular application of chains in training is seen in the Westside method of accommodating resistance. The concept is to use chains that are long enough to touch the ground when you reach the highest point of the lift. As you descend into movements like squats or bench presses, the chains gradually pile up on the floor.
At the lowest point of the lift, your body is primarily bearing the weight of the barbell and plates, with minimal involvement of the chain's weight. As you rise in a squat, for instance, the amount of weight you carry gradually increases. Here’s an illustration to show you how this looks:
Training with chains or similar equipment, like bands, made a lot of sense during the heyday of equipped powerlifting. Special suits helped ease the bottom of the squat by providing more support in that position, which is beneficial since the lowest point of the movement is the toughest. As you rise from the squat, however, you need to lift more of the barbell's weight without assistance. Using chains in training helps replicate that 'resistance curve.'
Even lifters who don’t use specialty squat suits or bench shirts still enjoy adding chains or bands to their routines. To clarify, using chains in your lifts should complement—not replace—your standard training, offering an option for variety.
Should you begin incorporating chains into your lifts? If you're interested, go ahead and experiment. But if you want to optimize their benefits, make sure to learn when and how to use them, and how to determine the correct weight to add. Here’s a guide from T-nation, though the best approach is to consult with coaches or experienced lifters. There’s an art to getting the setup just right.
Strength coach Alex Bromley writes in his book Peak Strength that squats with chains can yield substantial benefits IF done properly (and that’s a big 'if'). The challenge of setting up the chains and finding the right balance of straight-weight to band [or chain] tension makes it less suited for novice lifters. He stresses this caution even more when discussing the bench press, advising: 'Generally, those who struggle with their bench press have physical imbalances that need correction, require more [muscle] mass, and need a more consistent technique. All of these should be addressed before spending 20 minutes perfecting the band [or chain] weight ratio.'
Other methods of utilizing chains
In addition to loading chains onto a barbell, there are other ways you can incorporate them into strength training exercises. Here’s Brie Larson, whose trainer we interviewed (check it out if you're interested in more of her strength training tips), demonstrating their use during pushups:
Notice how many of the chain links rest on the floor during the bottom phase of the pushup, and how they are lifted entirely off the ground at the top. Similar to barbell exercises, if you're setting up chains for different movements, you'll need to experiment with their length and positioning to ensure you're using them effectively.
Chains can also serve other purposes, so if you have some in your gym, feel free to get creative with them. Here's an older photo from Westside showing how they used chains and a plate to make a sled—an idea that probably made a very loud noise when dragged across the floor:
I don’t personally use chains for accommodating resistance in my home gym, but I do have a few short chains that come in handy for different scenarios. For example, I made my own sled for dragging by wrapping a chain around an old tire and attaching a tow strap. This setup allowed me to load weights onto the tire and drag it around without worrying about damaging the tow strap.
I also use small chains to add extra weight to unusual objects, like in this example where I’ve attached additional weight plates to a large kettlebell. You can even drape chains over your neck during bodyweight exercises like dips or pullups. Think of them as a substitute for a weighted vest, but with a much cooler look.
