LUDUS MAGNUS

BANDS, CHAINS,
and SPECIALTY BARS
A Guide to Accommodating Resistance
and Different Bars in Strength Training

Matt R. Wenning M.S.

World record powerlifter and strength coach

2nd Edition
 Warning
No part of this book may be reproduced without the written permission of the author.

This book is solely written for the purpose of information and education. It is not intended for
the uneducated athlete or coach who is not aware of how to be safe and efficient around
weight training equipment. Before you begin any training, contact a physician or doctor and
make sure your healthy enough for physical activity.

Safety is a priority, make sure you utilize all strength equipment as designed and follow any
manufacturer recommendations. It is also important to contact a strength specialist and
make sure your form and technique are up to par before utilizing a strenuous training reg-
imen. While strength training can be a relatively low-risk sport, there is an inherent risk in
any physical activity. The author and publisher are not responsible for any injury or damage
that may occur.

Copyright © 2020 Wenning Srength LLC

 Index

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Weaknesses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Injury . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Bands and Chains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Set Up: Bands . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Lightened Method . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Set Up: Chains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Specialty Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
 Introduction
The use of bands, chains and specialty bars is becoming widely popular in gyms
around the world. In training today, people are always searching for the next
great idea or technique to modify their training. At times, this can lead to people
adding poor workout choices or equipment selection into their routine. In this
manual, we will discuss why you need to use these variations in your program-
ming and how to properly set up each variation. Two Major reasons for these
variations are to access and improve weaknesses and prevent injury.

Weaknesses can be caused when there is only one exercise that is being utilized
for training, because you are constantly working on the same muscle actions,
with the same weight and pressure points, and not emphasizing change on the
muscle stimulus. When weaknesses are assessed, it will be easier to create a
program tailored to you. You are only as strong as your weakest point (Casper).
For example, utilizing the chaotic method with the bamboo bar is a great way to
work on weaknesses using a lighter weight, while reinforcing proper form and
the recruitment of primary and stabilizer muscles. Knowing these weak muscle
groups and adding isolated exercises for warm ups and accessory work will
strengthen and help potentiate them during the main lifts. Therefore, strength-
ening the muscles that are hindering your peak performance by adding vari-
ation and knowing what muscles (which can sometimes be the antagonist) to
focus on into your program.

As stated above, when there is only one exercise that is being utilized for training,
an over use injury can result. An injury is caused when there is reinforcement
of bad form and overuse, causing wear and tear on the joint or muscle tissue.
For example, a pec tear while benching, you are not utilizing the triceps as one
of the primary mover and/or the upper back is not strong enough to keep the
shoulder structure stabilized. Therefore, you should focus on strengthening the
triceps and lats, while utilizing volume and variation.

BANDS, CHAINS, AND SPECIALTY BARS 1

On the other hand, if you have a past injury, using bands, chains, and specialty
bars can take most of the pressure off the issue and allow you to continue to
train without having a major setback (Driggers). For example, if you have a prob-
lematic shoulder, using a safety bar will relieve stress from that joint because of
the grip position, while bands and chains change the pressure gradient. Variation
in warm up and accessory work are important for attacking weaknesses and
preventing overuse as well.

Bands, chains, and specialty bars are important to alternate with main lifts
because you may think that your body is getting better at said lift, when it is
only adapting and mastering the exercise, but you are not truly getting stron-
ger. Therefore, these variations on main lifts should not be repeated within 8–12
weeks of each other, sometimes even 6 months to a year. Before going deeper
into bands and chains, one thing to understand first is the strength curve (figure
1.1). This is the amount of force produced throughout a range of motion.

There are two types of strength curves, ascending and descending. An ascend-
ing strength curve is in effect during exercises that create force through exten-
sion (i.e.,. squatting, benching, and deadlifting), these lifts are easiest at the top of
the lift. A descending strength curve is in effect when force is created through
flexion of a muscle (i.e.,. pull-ups, bicep curl, and upright rows) and these exercis-
es are hardest at the top of the lift. Both bands and chains help train bar velocity
which improve force-velocity relationship.

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 Bands and Chains
The use of these variations in training are becoming widely popular among the
average gym member. These techniques, also called variable resistance train-
ing, have been used in the world of powerlifting for quite some time now and is
starting to be seen in the training of athletes as well. Being able to manipulate ev-
ery parameter of your lifting program is key to the longevity of your lifting career
and or athletic performance. There are many ways to manipulate your lifts. A
key component is with the help of bands and chains, which can be used in both
dynamic effort and max effort lifting. They help to accommodate the strength
curve, the amount of force produced throughout a range of motion (Coler). So,
what is so special about bands?

Bands are being used across many aspects for things like stretching, rehabili-
tation training, power and strength development. The main reason chains dif-
fer from bands is because of the elasticity of the band, explained later. Bands
are starting to show in study after study that their use in training helps improve
overall strength as well as power output. This is not only important for perfor-
mance, whether a powerlifter or an athlete, but this is also important for gen-
eral health and injury prevention (Rusin). A study conducted by Wallace et al in
2006 showed that the use of bands with maximal voluntary effort allowed for
higher force and power outputs than free-weights alone during single bouts
of squats. Shoepe et al showed in their study an increase in integrated power
over a 24 week study by 25% with an overall average power output increase
of 32%. In this study they compared the use of variable resistance training
against the use of traditional free weight training in previously untrained col-
lege students. Shoepe et al also listed two other studies one by Anderson et al
in 2008 that showed a 4.5% increase in peak power output over 7 weeks with
the use of band training and the other study by Rhea et al in 2009 that showed
an increase in peak power output of 18% over 12 weeks of banded squat train-
ing. The way bands allow for this growth in power and strength is the way they
affect the body in training.

BANDS, CHAINS, AND SPECIALTY BARS 3

As you go through a range of motion the amount of band tension changes, dimin-
ishing resistance during the eccentric phase and increasing resistance during the
concentric phase of the bench, squat, and deadlift movements, because of the
elasticity. The reason this effect of the band is important is due to the ascending
strength curve. The ascending strength curve shows that as the body goes through
a range of motion it gains strength as the joint angle nears full extension making the
lift easier. Due to this phenomenon the use of traditional weights is limited to how
much weight can be moved at the weakest part of the lift, typically the bottom of
the movement (Dermody). The exact band tension can vary per person depending
on each person’s height in the squat and deadlift, and the arm length for bench.

Example: a half an inch on the purple band can add another est. 5–10lbs per side.

Band strengths
(bench press weight estimate) see examples in book of how to set up

single looped double looped

Micro mini 15lb 30lb
Mini 50 100
Monster mini 60 120
Light 100 200

All bands above this are recommended for squats only (unless lightened meth-
od, i.e., from the top
single looped only
Medium 150lb
Strong 200lb

4 WENNING STRENGTH
Lightened method (from the top) always use 7ft rack, higher than that the bands
will be overstretched

How much the band takes off

at the bottom (single looped)
Mini 50
Light 100
Average 150
Strong 200

Note: bands come in different colors from different brands, and tensions are
estimates as no 2 bands are exactly the same! Buy your bands from reputa-
ble companies (Elitefts jumpstretch etc.)

By using bands and chains, you can increase the weight of the resistance as the
body moves to its stronger positions while also decreasing inertia on the bar cre-
ated by the bottom portion of the lift. Bands give you the ability to load the body
with resistance that forces you to exert maximal effort through the full range of
motion causing strength and neural adaptations throughout the whole range of
motion: for example, they speed up the eccentric phase of the lift causing eccen-
tric strength and power to increase due to having to activate with greater potential
to stop the downward movement and concentrically, forcing you to exert maximal
effort through the full range of motion (McMaster).

As for Chains, when setup properly, provide little to no added weight at the bottom
of a lift allowing the lifter to generate more velocity at the start of the concentric
phase that will carry over when the chains start to lift off the ground and more
force is needed to complete the lift.

Another thought for chains is the fact that they are erratic, meaning that they can
hit the floor in different ways. This can cause more stabilization to be The key to
bands is the elasticity is creating a sling shot effect forcing you down and chains
are limited by gravity. Set up for these methods are as shown next.

BANDS, CHAINS, AND SPECIALTY BARS 5

Band Set Up:

Band setup for Deadlift

Note: There should always be tension, but minimal, at the bottom. Also, making sure the
band stays on the collar of the bar and does not slide between the weight.

6 WENNING STRENGTH
Double Band Bench with Dumbbells

Double Band Bench with Pegs

Note: The band is straight, perpendicular to the floor, from the peg to the bar through
full ROM.

BANDS, CHAINS, AND SPECIALTY BARS 7

 Single Band Bench with Dumbbells

Single Band Bench with Pegs

Note: The bands should not cross each other when the lifter lifts the bar from the rack.
The front of the band(s) should be hooked on the bar and the back of the band(s) hooked
on the post.

8 WENNING STRENGTH
 Banded Squat in Rack‚

Banded Squat in Mono Rack

Note: The loop at the bottom should be on the outside of the rack, so the band stays per-
pendicular to the floor. Ankles should be aligned with the band.

BANDS, CHAINS, AND SPECIALTY BARS 9

 Lightened Method Squat

Lightened Method Bench

Note: Weight is always on the inside of the band when using the lightened method.

10 WENNING STRENGTH
Chain Set Up:

Chain Setup for Bench

Note: There should be 1-2 chains on the ground per side when fully extended and the car-
abiner should always be in the middle (not touching the chain or bar).

BANDS, CHAINS, AND SPECIALTY BARS 11

 Chain Setup for Deadlift

12 WENNING STRENGTH
Specialty Bars
To reiterate, specialty bars are important tools to utilize for variation in exercises
to avoid overuse, over training, prevent injuries, and to strengthen specific weak-
nesses. These include, but are not limited to:

• Football Bar

• PVC Pipe

• Cambered Squat Bar

• Cambered Bench Bar

• Fat Bar

• Bamboo Bar

• Safety Bar

BANDS, CHAINS, AND SPECIALTY BARS 13

The Football Bar
Used with the bench press for speed or max effort work. This bar allows many
different grip angles to avoid overuse of a joint or muscle. If your shoulder is a
problem trying different grip position with the use of one bar will prevent further
irritation and recruit different tricep heads (Dolgner).
 PVC Piping
These tools aid in instructing proper form with a beginner. They are relatively
weightless and make it easier to teach form using bodyweight as if there were a
bar on your back, over your chest, or more importantly during complex Olympic
lifts. Other ways to utilize this bar would be if you do not have a bamboo bar, for
the chaotic method or to even to correct someone’s form. Squats for instance,
placing the pipe in front of their knees so they are forced to push their butt back
instead of the knees coming forward over the toes.

BANDS, CHAINS, AND SPECIALTY BARS 15

Cambered Squat Bar
This bar is one of the heaviest at 95lbs. It is best used for Max work (Tate). While
providing relief on the shoulders unlike the straight bar, it allows you to have a
grip that is around waist level. This bar also demands a specific movement pat-
tern and tests core stability. The swaying of the bar will force you to engage your
trunk more (Hingsberg).

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Cambered Bench Bar
This bar creates a greater range of motion for the lifter. Usually used during
speed work because it is more safe with the greater range of motion to use a
lighter weight and work on speed and form.

BANDS, CHAINS, AND SPECIALTY BARS 17

 Fat Bar / Axel Bar
The Fat Bar is used to strengthen grip while performing bench and deadlifts.
Grip will give out before the bigger muscles being used. Also, being mindful this
bar is roughly 72lbs. Grip strength is important for many things in life and sports
performance. Because it forces you to contract your forearms harder, you will
also have to contract the larger muscles harder. For example, while bench, you
will squeeze the bar harder so it does not roll out of your hands, forcing you to
contract everything else, the triceps, lats, and chest, harder (Seitzer).

18 WENNING STRENGTH
Bamboo Bar
This bar is built to specifically target smaller, stabilizing muscles. It is typically
only used for warm up or accessory work with lighter weight and higher repeti-
tions. For max work, a spotter is always advised. This bar reduces kinetic energy,
if shoulders are a problem for the lifter, and create more of a pump; which, is
why this bar is also popular among body builders. The more oscillation, by hang-
ing more weights, forces the smaller stabilizers and primary movers to work
together (Seitzer).

BANDS, CHAINS, AND SPECIALTY BARS 19

Safety Squat Bar
This bar gives the shoulders a much-needed break if you are one who benches
a lot, pushing hard on all lifts during a training cycle, and/or has shoulder pain.
With this bar, you can let the padded area rest on the traps while your hands are
out in front of you. Though it will test your lower back strength, the positioning of
the weight tries to shift the weight forward causing more stress on the lumbar
region (Driggers). Therefore, it is important to keep your upper back tight and
your chest and head up. It will be harder to keep the head up with the padding
around your traps, but will help you sit back into the squat.
 References
Anderson, C. E., Sforzo, G. A., & Sigg, J. A. (2008). The effects of combining elastic and
free weight resistance on strength and power in athletes. Journal Of Strength And
Conditioning Research, 22(2), 567–574. doi:10.1519/JSC.0b013e3181634d1e

Casper, Codi. “Increase Your Bench and Forearm Strength with Fat Bar Floor Press.”
EliteFTS, 04 Jun. 2015, www.elitefts.com/education/exercise-index/increase-your-
bench-and-forearm-strength-with-fat-bar-floor-presses/. Accessed 3 April 2017.

Coler, T. (2013, December 19). Accommodating Resistance: The Benefits of Using Bands
and Chains. Retrieved April 10, 2017, from http://www.nifs.org/blog/bid/354027/
Accommodating-Resistance-The-Benefits-of-Using- Bands-and-Chains

Congalton, Bobby. “Benefits of Lifting Chains.” EliteFTS, 15 May, 2013, www.elitefts.com/

education/training/benefits-of-lifting-chains/. Accessed 05 February 2017.

Dermody, B. (2013, September). Exploding with Bands. Retrieved April 10, 2017, from
http://www.momentummedia.com/articles/tc/tc1306/bands.htm

Dolgner, Derek. “EliteFTS Triceps Training Technique with Date Tate.” EliteFTS, 16 Jul. 2014,
www.elitefts.com/education/exercise-index/elitefts-triceps-training-techniques-with-
dave-tate/. Accessed 11 April 2017.

Driggers, Adam. “Specialty Bars Revealed.” EliteFTS, 06 Jun. 2013, www.elitefts.com/edu-

cation/training/powerlifting/specialty-bars-revealed. Accessed 21 February 2017.

Hingsberg, Andy. “Cambered Bar Box Front Squat.” EliteFTS, 06 Aug. 2015, www.
elitefts.com/education/exercise-index/cambered-bar-box-front-squat/. Accessed 21
February 2017.

McMaster, Travis, and NSCA Hot Topic. “Hot Topic: Supplementing Bands and Chains
into Training.” NSCA: National Strength and Conditioning Association, www.nsca.
com/Education/Articles/Hot-Topic-Supplementing-Bands-and-Chains-into-Training/.
Accessed 05 February 2017.

BANDS, CHAINS, AND SPECIALTY BARS 21

 Rhea, M. R., Kenn, J. G., & Dermody, B. M. (2009). Alterations in speed of squat move-
ment and the use of accommodated resistance among college athletes training for
power. Journal of Strength And Conditioning Research, 23(9), 2645–2650. doi:10.1519/
JSC.0b013e3181b3e1b6

Rusin, Dr. John. How To Use Band Training To Build Resilient Muscle & Prevent Injuries.
(2016, September 19). Retrieved April 10, 2017, from https://drjohnrusin.com/
how-to-use-band-training/

Seitzer, Jim. “WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer.”
EliteFTS, 03 Mar. 2017, www.elitefts.com/education/training/bodybuilding/watch-
bandbell-equipment-demonstration-with-founder-jim-seitzer/. Accessed 13 March
2017.

Shoepe, T. C., Ramirez, D. A., Rovetti, R. J., Kohler, D. R., & Almstedt, H. C. (2011). The
Effects of 24 weeks of Resistance Training with Simultaneous Elastic and Free Weight
Loading on Muscular Performance of Novice Lifters. Journal Of Human Kinetics,
2993-106.

Tate, Dave. “Cambered Bar Bench Press.” EliteFTS, 10 Apr. 2010, www.elitefts.com/educa-
tion/exercise-index/cambered-bar-bench-press/. Accessed 13 March 2017.

Wallace, B., Winchester, J., & McGuigan, M. (2006). Effects of elastic bands on force
and power characteristics during the back squat exercise. Journal Of Strength &
Conditioning Research (Allen Press Publishing Services Inc.), 20(2), 268–272.

22 WENNING STRENGTH