Over the past five years this site’s amassed an enormous amount of content. To help you find the highlights, I’ll be taking a wander through the archives each Sunday.
This week – Chains.
I first heard about training with chains from Kris, who noted their use in adding variable weight to the bench press. This is their key benefit – the weight of chain varies throughout the exercise, as part of it is on the floor.
Since then, chains have been used in a number of ways. Here are just a few of my favourites :
- Bench Press with Chains
First up, the first exercise I ever saw being performed with chains – the Bench Press. Good stuff.
- Decline Push-Ups with Chains
Chains are also great for a number of push-up variations. Declines shown here.
- Dynamic Ab Work
How about using chains to make ab work a little more interesting?
-
Band Chains Gi Throw
Or team them up with a band or two, for sport specific moves like this. Nice one.
- Kettlebell Deficit Deadlifts with Chains
Finally, no discussion of chain training would be complete without noting some of the extremely creative work over at the Diesel Crew. Here’s a look at the Kettlebell Deficit Deadlift with Chains. Love it.
Further reading
Want more? Take a look at these :
- Squatting and Deadlifting with Chains
In addition to the Bench Press above, chains are great for both squat and deadlift sessions. - Barbell Work with Chains
Here’s another great chain variation from the Ice Chamber – a vertical Neider Press with a twist. Want more? Grab the chains and experiment with these.
There’s also an incredible array of articles and videos on this site. Use the search box at the top of each page, or send me an email.
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