© National Strength and Conditioning Association
Volume 26, Number 5, pages 80–84
Keywords: chain lifting; uncommon implements; training specificity;
nontraditional lifting
Using Chains for Strength
and Conditioning
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Joseph M. Berning, PhD, CSCS, Cheryl A. Coker, PhD
New Mexico State University, Las Cruces, New Mexico
Kent J. Adams, PhD, CSCS
University of Louisville, Louisville, Kentucky
summary
To maximize gains in size, speed, and
strength, coaches may utilize alter-
native methods of training. Anecdo-
tal evidence exists suggesting the
effectiveness of chains as a resis-
tance training modality. This article
discusses that evidence as well as
practical methods of incorporating
chains in a resistance training pro-
gram.
ver the past few years, strength
O training with unconventional
objects has been increasing in
popularity (5,9). One such unconven-
tional method, which has rapidly
gained recognition with the competi-
tive athlete and others seeking in-
creased strength, is the addition of
chains attached to the ends of conven-
tional barbells (1,3,7,8). Advocates of
chain training claim dramatic increas-
es in strength in many traditional ex-
80
ercises such as bench press, squats,
and deadlifts (3,7,8). Others claim
the use of chains assists greatly in the
promotion of explosive power, en-
hanced stability, motor control, and
neurological adaptation (3). Unfortu-
nately, these claims are all anecdotal.
A review of the literature revealed no
peer-reviewed, controlled studies that
assessed the effectiveness of chain
training on select outcomes such as
strength and power. However, Ebben
and Jensen (1) did examine mean in-
tegrated electromyography for the
quadriceps and hamstring muscle
groups and ground reaction forces of
11 NCAA Division I athletes per-
forming the back squat using tradi-
tional barbells, traditional barbells
with chains, and traditional barbells
with elastic bands attached to the
ends of the bars. The study was de-
signed so that all 3 squatting condi-
tions would produce equal resistance.
Results suggested that electromyogra-
phy and ground reaction forces were
not different when subjects per-
formed a traditional squat compared
to performing a squat using chains or
elastic bands. However, it was stated
that subjects subjectively reported
that performing the squat movement
using chains and bands felt different,
October 2004 • Strength and Conditioning Journal
which may suggest that further study
is warranted.
Despite the lack of scientific evidence,
the popularity of using chains is wide-
spread and continues to grow in
strength-training facilities nationwide.
The purpose of this paper is not to de-
velop training programs or analyze the
biomechanics associated with using
chains but to rather briefly explain the
theory behind using chains, provide the
strength coach and lifter with a simpli-
fied means of incorporating chains into
their own training routines, and address
essential safety issues associated with
chain lifting.
Rationale for Using Chains
Any time a strength and conditioning
coach considers the use of a new train-
ing device, transfer specificity must be
considered. Transfer specificity relates
to the percentage of carryover to other
activities (2,6). Optimal training for
the individual must maximize the
transfer or carryover of trainable char-
acteristics (e.g., power) to the specific
activity or sport they are training for
(2,6). Otherwise, the training pro-
gram becomes a means to itself, in-
stead of a means to an end. Transfer
specificity is enhanced by a detailed
needs analysis that attempts to match
exercises with tasks in relation to fac-
tors such as nerve and muscle recruit-
ment patterns, dominant energy sys-
tems, and biomechanical characteristics
(2,6). Resistance training can be al-
tered in many ways to target specific
neuromuscular traits and thereby
change the transfer specificity of a
given training program. One way is by
changing the resistance training mode
in an attempt to better match a given
movements strength curve.
When lifting free weights or many ma-
chine weights, the external resistance
(weight) chosen remains constant
throughout an exercise. Although the
external resistance remains constant, the
force exerted by the muscle varies with
the mechanical advantage of the joints
involved in the movement (2,4). Fleck
and Kraemer (2) use the term “dynamic
constant external resistance” to describe
this type of resistance training.
Attempts have been made to design vari-
able resistance equipment that would
match the strength curves of a given
movement and thereby allow a muscle to
exert maximal force throughout a range
of motion (2). Theoretically, if a muscle
maximizes force production throughout
a range of motion, then maximal gains
in strength could be achieved (2). For
the proper application of variable resis-
tance training devices, it is important to
understand how muscles generate force
at specific joints.
When performing a squatting or bench
press exercise, the greatest muscle force
production occurs during the top quar-
ter of the movement, whereas at the
bottom of the movement, muscle force
production is at its lowest point (i.e., as-
cending strength curve). In this case,
you would theoretically want a variable
resistance that provides a lower resis-
tance at the lower part of the movement
and a greater resistance at the highest
point of the movement. In contrast,
when performing an exercise such as
October 2004 • Strength and Conditioning Journal
bent-over-rows or one-arm-rows, the
muscles produce the greatest amount of
force at the lower portion of the exercise
when the arms are almost fully extended
and the lowest amount of force when
the arms are in the full upright, flexed
position (i.e., descending strength
curve). Here you would want a variable
resistance that provides the greatest
amount of resistance when the arms are
extended and a lesser resistance when
the weight is brought to the chest. Con-
trary to the previous exercises, some
movements, such as biceps curls, force a
muscle to produce maximal force at the
middle region of a movement and the
lowest amount of force at the beginning
and end of the movement (i.e., bell-
shaped strength curve). Here, the vari-
able resistance would have to exert a
lower resistance at the beginning and
end of the exercise with the greatest
amount of force at the middle of the
movement.
Because muscle force production varies
dependent upon the type of exercise
performed, no single type of variable
resistance equipment can satisfactorily
match all strength curves and therefore
work with all exercises (2). Also,
weight machines can be expensive, re-
quire large amounts of space, and are
not the traditional choice of strength
coaches or athletes for maximizing
strength and power performance. Free
weights are the preferred choice for
strength and power training, and be-
cause the load is fixed, there is no
change in resistance throughout the
range of motion. By adding hanging
chains to the ends of a barbell, free
weights take on the form of a variable
weight.
When chains are attached to the ends of
a barbell and allowed to hang to the
floor, the portion of the chain that is
hanging provides a given resistance to
the lifter. As the bar moves upward away
from the floor, additional chain links
leave the surface and progressively add
resistance throughout the lift. In reverse,
as the bar is lowered and chain links ac-
cumulate on the floor, the overall weight
of the bar decreases. This method pro-
gressively increases and decreases resis-
tance throughout a movement to match
an ascending strength curve. Addition-
ally, chains oscillate and swing through-
out the range of motion, causing in-
creased involvement of stabilization
muscles.
Practitioners hypothesize that by match-
ing the ascending strength curve to pro-
duce near-maximal force throughout the
range of motion, plus increasing the in-
dividual’s need for stabilization, they can
enhance transfer specificity to a given
dynamic task. A common example
among those we talked with was chain
training for football lineman, who are
typically in an upright position encoun-
tering high forces from many angles. Un-
like traditional barbell training, chain
training allows for the generation of high
forces in the top quarter of the lineman’s
range of motion, plus it adds the need for
body stabilization and control. Again, no
scientific study has assessed the effects of
chain training on a performance variable
(e.g., power), let alone the transfer speci-
ficity of chain training to a given task
using methods such as those described by
Zatsiorsky (10).
Exercises
Although chains can be used in any exer-
cise that uses a barbell, they are tradi-
tionally used in core strength move-
ments such as squatting, bench pressing,
and deadlifting (1,3,7,8). Some suggest
using chains with supplemental exercis-
es, such as lying triceps extensions (8).
Additionally, chains have been used by
some weightlifting athletes (3). Smaller
chains than those used in bench press-
ing, squatting, or deadlifting are at-
tached to the far ends of the bars and are
claimed to improve explosiveness in the
snatch and clean as well as enhance
motor control and balance during the
catch of both lifts (3). However, there is
no peer-reviewed research to substanti-
ate these claims.
81

Figure 1. Each chain section is displayed in 1-ft increments in ascending order (left to
right) according to chain link size.
About Chains
Dozens of varieties of chains are manu-
factured and designed for specific pur-
poses throughout industry. For exam-
ple, some chains are specifically built
for tying down loads, overhead lifting,
and corrosion resistance, whereas oth-
ers are built for decoration. Because
chains are manufactured for a variety
of reasons, purchase prices vary greatly.
Regardless, the purpose of chains used
in weight training only provide addi-
tional hanging weight to a bar, and
therefore, purchasing generic chains of
various sizes from a local hardware or
supply store tends to be the most inex-
pensive and practical method for train-
ing applications. However, there are
companies that are now producing
chains with links of various sizes and
lengths specifically designed to attach
to barbells, but they tend to be expen-
sive when compared with local hard-
ware stores.
Size and Weight of Chain
Although the use of chains by strength
coaches, athletes, and the general
weight-training population is growing
82
Chain Length and Safety
Precautions
It is essential that the chain length be
long enough so that a significant portion
of the chain remains on the floor when a
lifter is in the fully extended position.
This is especially important in highly
dynamic movements such as competi-
tive-style weightlifting. It is absolutely
critical that appropriate measurements
be taken before using chains with
weightlifting movements to ensure the
safety of the weightlifter and surround-
ing bystanders. By keeping a portion of
the chain in contact with the floor, chain
swinging and oscillation is minimized.
The length of the chain also dictates how
much weight a lifter will be moving
throughout a movement and is dependent
on the specific exercise, segment length,
and height of the lifter. If, for example, a
lifter is bench pressing and his or her arm
range of motion throughout the move-
rapidly, there is limited information ment is 18 in., then the lifter is only mov-
about chain size (individual link diam- ing 1.5 ft of chain off the floor. In con-
eter), weight, and length relationships. trast, if a weightlifter is performing an
To illustrate this, 7 chains of different
sizes were purchased from a local hard-
ware store, cut into 1-ft lengths, and Table 1
Chain Link Sizes and Corresponding
weighed on a hanging digital scale to
Weights Per Foot
the closest ounce. Figure 1 shows the
various sizes of chains, and Table 1 Chain link size Weight (per foot)
shows the specific chain diameters and
their respective weights in pounds and (in.) (lb.) (kg)
kilograms per foot. By using this table,
the strength coach or lifter can quickly 3/16 0.44 0.20
and easily calculate how much weight
they will be lifting as the chain leaves 1/4 0.69 0.31
the floor.
5/16 1.00 0.45
For example, if a lifter attached 2 half-
inch chains that were 6 ft in length to 3/8 1.31 0.60
the ends of a bar, for each foot that the
chain is hanging off the ground, the per- 1/2 2.75 1.25
son would be lifting an additional 33 lbs
5/8 3.81 1.73
(14.9 kg). When performing calcula-
tions, keep in mind two important fac-
3/4 4.81 2.18
tors: (a) multiply the figures in Table 1
by 2 to account for 2 chains (each side of Note:The chain link sizes and their cor-
the bar), and (b) if excess chain remains responding weights are displayed per
linear foot and can be used to calculate
on the floor during a lift, it does not additional weights on the bar.
contribute to the total load of the bar.
October 2004 • Strength and Conditioning Journal
weightlifting-type lift, the weightlifter
may be moving as much as 5–8 ft of chain
throughout the lift.

Attachment and Safety

Precautions
Various methods can be used to attach
chains to bars. As mentioned previously,
commercial production of lifting chains
have preassembled collars that allow the
lifter to slide the chain of choice on the
end of the bar and begin lifting. One
method that can be used to attach a
chain to the bar. This method, used in
power-lifting exercises, includes hang-
ing the chain over the bar and attaching
the chain to itself by use of a snap link or
climbing carabiner (include the amount
of chain used to create the attachment
into the overall weight measurement). A
screw down collar is then slid onto the
bar outside of the chain to prevent the
chain from sliding off. Figure 2. Illustration of chain attachment for traditional lifting. Chains can be at-
tached between plates with collars placed on the outside of plates to en-
A modification of this method is to se- sure safety for the lifter.This is one method of attachment that can be used
cure the chain between weight plates for traditional lifting.
with the collar, preventing the weight
plates from sliding off the bar (Figure 2).
A more simplistic approach is to attach a
snap link or climbing carabiner to the
end of the chain and connect it to the
end of a spring clamp collar (Figure 3).
When using this technique, one set of
collars should be used to secure the
weight plates, whereas the spring clamp
collar with the chain attached is placed
at the ends of the bar. This technique is
recommended for weightlifting to ac-
commodate the potential chain move-
ment caused by the explosiveness and
nonlinearity of such lifts.

Regardless of the method used, several

safety precautions must be used. First, it
is critical that the same size chains are
used on both sides of the bar to prevent
any imbalance for the lifter. Second, it is
important that the chain is securely at-
tached to the bar so that it does not un-
wrap itself from the bar or slide off the Figure 3. Illustration of chain attachment for weightlifting. Chains can be attached at
end of the bar. Third, the chains must be the ends of the bar by carabiners and spring clamps.The attachment of the
attached at the same location on either chains at the ends of the bar accommodates the dynamics of weightlifting
side of the bar to keep the bar equally movements.

October 2004 • Strength and Conditioning Journal 83

 balanced on both ends. Finally, lifters 9. Waller, M., T. Piper, and R. Townsend.
should be supervised when using chains Strongmen events and strength and
in the event that the lifter needs imme- conditioning programs. Strength Cond.
diate assistance. J. 25(5):44–52. 2003.
10. Zatsiorsky, V.M. Science and Practice of
Conclusion Strength Training, Champaign, IL:
In the absence of scientific evidence, Human Kinetics Publishers, 1995. pp.
anecdotal support for the use of chains 7–11.
for strength and power enhancement is
mounting among strength coaches, ath-
letes, and recreational lifters nation-
wide. If the use of chains is supervised
and executed in a safe manner, coaches
and lifters can have a low-cost, supple-
mentary method of training that can
easily be incorporated into various con-
ditioning programs and lifts. However,
future research must be conducted to as-
sess the efficacy and transfer specificity Berning
of chain training. ♦
Joseph M. Berning is Assistant Professor
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84 October 2004 • Strength and Conditioning Journal