Chain Training Promotes Strength

Chain training— also called accommodation resistance— involves attaching chains to each end of an Olympic weightlifting bar. Much of the chains are coiled on the ground at the beginning of an exercise such as a squat or bench press. The chains come off the ground as the exercise progresses, which increases the resistance by effectively increasing the weight lifted. A study by scientists from Iran, Ohio State University and Texas A&M University found that chain training was superior to traditional weight training for building lower body strength. However, chain training provided no additional benefit in building upper body strength and power or lower body power. This was a small study conducted for four weeks, so we need more research to adequately assess this technique. (PeerJ, published online DOI10.7717, 2014)

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