Why Should I use Weight Lifting Chains ?
Weight lifting chains are available in a variety of weights and lengths. It usually depends on the purpose of the exercise that they are needed for.
A chain for weight lifting is fixed to gym equipment so as to apply more pressure to the muscles. Proper use of weight lifting chains plays an important role in enriching workouts.
Using chains is a good way to increase strength, stability, and acceleration during training.
Which is the Best Lifting Chain?
There are various chains in the market today. They are constructed from rust-free steel and come in diverse sizes. Below is a review of the best gym chains available.
These chains weigh close to 26.5 pounds and are 60 inches long. They come in pairs making their cumulative weight 53 pounds. They are made of great quality steel. While the set contains Olympic collars, TAP chain connectors are excluded.
They are good for increasing resistance during workouts. They are expensive but quite durable.
Valor Fitness LC-44
These heavy chains for weightlifting come in pairs measuring 5.5 foot long and 2.5 inches in width. They are made of solid steel and come complete with a nut and bolt for securing them to the locking pin.
They are rust resistant and quite heavy. They are rugged but very durable. Filing them ensures that the metal fragments do not cause injuries on the hands.
Ader Fitness Steel
Ader Fitness Steel chains come complete with collars. The links are half an inch in thickness and 5 feet long. They have a nontoxic black oxide finish and are made from forged steel. They have zinc plated shaft collars and a T-shaped tension knob.
They are reasonably priced and can be locked making them appropriate as workout chains
The RopeFit Steel chains come in different sizes weighing between 28 to 60 pounds for each set. They are made from galvanized steel and are immune to rust. Every set has a 4-foot connecting chain, two Carabiners, and the main chain.
Trainers can use a lighter chain to fix RopeFit chain bench press to a lifting bar. This makes them easy to adjust for trainers aiming at increasing resistance during workouts. They do not come with clamping collars.
The advantage Rigging chain for weightlifting consists of 3 lengths measuring 6 feet. They come in pairs with each chain weighing 15 pounds. Trainers have the advantage of changing the chain length needed for each lift.
Advantage powerlifting chains have an array of hooks for extra performance. They have a gold plated finish and do not rust. They are durable as well as reasonably priced. They come in three lengths presenting trainers with endless alternatives to enhance strength and stability.
Valor Fitness LC-53 Steel
Valor Fitness LC-53 Steel Chain for weightlifting comes in pairs measuring 5.5 foot. They both weigh 54 pounds and come with solid locking pins. They are 2.5 inches long. They do not rust even after the chrome plate finishing wears off.
The packaging includes locking pins, nuts, and bolts.
How much do Chains Weigh at the Gym?
Different weight lifting chains have different weights. As such, there is no standard weight for these chains. However, a professional fitness instructor offers guidance on the appropriate chain weight for each individual. This depends on their training needs.
In many cases, the chains weigh between 10 to 15 percent of the barbell weight.
How to Set up Chains for Bench Press
In order to set up these chains, a trainer needs to have the following apparatus:
- Heavy chains
The chain links should measure between 3.8 and 5.8 inches in diameter. They need to be 6 feet long and weigh 22 pounds or 10 kgs. Remember the chain weight is determined by the diameter of the links.
- Loading chains
The loading chains provide support for the heavy chains. Loading chains are usually light and should be 6.5 feet long.
The small Carabiners are used to control the length of the loading chains. The loading chains should be able to fit through them.
High-quality Carabiners secure the heavy chains onto a loading chain. This is done by attaching a carabiner to each middle link of the chains and placing them on the loading chain.
Once the equipment is ready, set up is quite easy for veteran trainers. It is important to exercise care when setting up the chains. A wrongly set up chain bears minimum progress.
The chains can be set up for either the deadlift or the squat and bench press.
For the deadlift, place the chain up on the middle bar such that it falls between your feet. This set-up is ideal for the sumo stance.
The chains can also be placed on the outer side of the plates on each side of the bar. For this setup, put a fat collar after the last plate before adding the chain to the bar.
A loading chain is not necessary for deadlifting against the chain weight. Hanging the chain over the bar is enough.
For squat set up the weight lifting chains such that the heavy chain remains on the floor when the upper body is in the hole. Similarly, the heavy chain should remain on the floor during bench press while the bar touches the chest.
The loading chains should be adjusted in order to attain the perfect height for squats and bench pressing.
How much does the Bench Press Bar weigh
The standardized weight of the bench press bar is 45 pounds. Some of them have thick grips and, therefore, weigh up to 55 pounds. This weight is exclusive of the barbell chains. These bench press bars usually have the capability to bear up to 600 pounds and beyond.
How to use a Weight Bench
A weight bench assists trainers work on different muscles like the pectorals, latissimus dorsi etc. Trainers can do the bench press by lying on a bench adjacent to a bench press bar. Pick the bar and continue with the exercise in correspondence to inhalation and exhalation.
Other workouts that can be achieved by use of a weight bench are;
- Triceps dips
- Step ups
- Explosive jumps.
How and Why to Train with Weightlifting Chains
Weightlifting chains help trainers to:
- Equal their exercise strength curve to the muscle strength curve.
- Extend the time that trainers remain under pressure during an exercise.
- Develop the intensity of an exercise.
Training with chains involves the following
- A strength curve
This is the amount of force that a person can produce at a particular joint angle.
- Resistance curve
This is the adversity of an exercise during particular points of the exercise.
There are different types of the strength curve namely; ascending, descending, and ascending-descending.
The ability to demonstrate more force while extending a joint is known as ascending strength curve. The ability to demonstrate more force on the flex of a joint is referred to as descending strength curve. Ascending-descending is the ability to demonstrate more strength at the midrange point of a joint.
Weightlifting chains are ideal for ascending strength curve exercises. They lessen the weight as the trainer gets to the end range of the workout.
What are the Benefits of Adding Weight lifting Chains to Workout?
- They increase the amount of weight at the end of a lift hence increasing contraction and concentric strength.
- Chains are a good way to do pushups in the absence of a bench. This applies to people with limited space for workouts.
Benefits of Gym Chains
- Chains enhance the speed at which muscles change lengths and the force they generate. This is called the force-velocity relationship.
- They help trainers learn how to accelerate explosiveness. This is especially important during the bench press exercise.
Final thoughts about Best Weightlifting Chains 2017
- Weight lifting chains are an advanced way of doing workouts. Before using them, it is advisable to build strength.
- Once the chains are incorporated in training, use them for one exercise at a time. Work on perfecting it before trying them on another exercise.
- Chains are good for the development of strength, power, and resistance. Beginners though should be careful while using them and seek assistance from gym instructors.
- Professional fitness trainers can offer training on the chain set up.