Weightlifting chain kits for barbell work or bodyweight training are an awesome addition to anyone’s training system.
Chains can be added to your bench, squat and deadlift to take your workout to the next level. They can be set up for speed, so that they de-load at the bottom and you must power through each rep. They can be set up for stability, so that the chains don’t touch the ground and you must balance and stay tight for every solid rep.
The chains add progressive resistance, which means the weight gets progressively heavier as more of the chain lifts off the floor. This allows maximum muscular stimulation throughout the entire range of motion.
The chains are hot-dip galvanised, so that they will never rust; these chains will last you a life time.
One set of chains includes:
- 2 x 1.5m large chains weighing 9kg each, so 18kg in total
- 2 x 1m small chains weighing 0.5kg each, so 1kg in total
- 2 x carabiners
- 2 x shackles
- Total weight of a set of chains is approximately 19kg or 40lbs
The small set of chains acts as a connecting/feeder chain that is looped to itself and slides onto the weight sleeve of a barbell. The large heavy chains attach via the carabiner and shackle to these feeder chains. This gives you the ultimate way to set up the chains depending on the exercise you are performing and your individual height; chains can be set-up to be as long as 2m / 6.5 ft.
Some companies sell expensive chain collars, but we think this is unnecessary and restrictive. As legendary Powerlifter Louis Simmons states: “Attach the chains to the bar with a lightweight chain to adjust where the heavy chain will leave the floor and contribute to the weight on the bar”.
We suggest these two ways of using the chains:
- At full extension one or two chain links remain on the floor. For example, when you have completed one squat rep and you are standing, one or two links remain on the floor. The same principle applies to the bench press and deadlifts.
- At full extension all the chain links have left the ground and are free to move suspended by the barbell. This application works the core and stability qualities more.
Here are some guidelines regarding chain weights to use:
- If your maximum squat is between 90kg & 180kg then you’ll need one set of chains that totals approximately 19kg.
- If your maximum squat is between 180kg & 275kg then you’ll need two sets of chains that totals approximately 38kg.
- If your maximum bench press is between 90kg & 180kg then you’ll need one set of chains that totals approximately 19kg.
- If you maximum bench press is over 180kg then you’ll need two sets of chains that totals approximately 38kg.