With all the bands and chains in the gym, we thought we'd point out some benefits of using both. Be careful, they can become addicting!
In powerlifting, bands and chains are often used in training to add accommodating resistance, making the lift more challenging as the range of motion increases. Here's a breakdown of the benefits of both:
Benefits of Using Bands
- Variable Resistance: Bands provide increasing resistance as they stretch, useful for accommodating the natural strength curve of a lift (easier at the bottom, harder at the top).
- Speed and Explosiveness: Bands help develop speed and explosiveness, particularly in dynamic effort training.
- Greater Range of Motion Challenge: Bands create more tension at the top of the movement, strengthening weak points.
- Versatility: Bands work for squats, deadlifts, bench presses, and assistance work like banded pull-aparts and good mornings.
- Joint Protection: Bands can reduce joint stress by providing progressive assistance at the bottom of the lift.
- Portability: Bands are lightweight and easy to carry — great for lifters who train in different locations.
Benefits of Using Chains
- Linear Increase in Resistance: As the lifter rises, chains come off the ground, adding progressively more weight — great for improving lockout.
- Constant Resistance Adjustment: Chains allow a more consistent increase in weight throughout the lift.
- Strength Curve Matching: Chains accommodate the lifter's strength curve by increasing the load as the barbell is raised.
- Better for Maximal Effort Training: Chains help overload the top portion of a lift while maintaining a controlled increase in resistance.
- Stable Load Increase: Chains provide a predictable, steady increase in weight, making it easier to track progress.
- Better for Skill Development: Chains shift the center of mass, helping lifters improve technique and coordination.
- Durability: Chains withstand more wear and tear than bands — a long-term investment.
When to Use Each
Bands are ideal for developing explosiveness, improving speed off the bottom of lifts, and targeting specific weak points — particularly in the lockout portion of lifts.
Chains are better for lifters focusing on maximal strength and improving their lockout ability through a steady, predictable increase in weight.
Both tools offer significant benefits, and many lifters choose to incorporate both into their training programs to take advantage of the different ways each can enhance performance.
