Lifting chains for variable resistance training
Lifting chains add variable resistance to exercises such as squats, bench presses and deadlifts. As you raise the bar, more links leave the floor and the suspended load increases. Compare chain sets and choose a load and attachment system that suit your strength, exercise and equipment.
What are lifting chains?
Lifting chains are heavy steel chains attached to both sides of a barbell. With the appropriate setup, more chain rests on the floor at the bottom of the movement. As the bar rises, more links lift off the floor, gradually increasing the load supported by the bar. This is known as variable resistance training.
How does the load change during a lift?
The chains’ total mass stays the same; the proportion lifted off the floor changes. Check whether the stated product weight applies to one chain or a complete set and whether attachments are included in that figure. A 16 kg pair might, for example, contain two 8 kg chains. The actual suspended load depends on chain length, attachment height and range of movement.
Which exercises can you use them for?
Lifting chains are commonly used for squats, bench presses and deadlifts. Other exercises require a setup that lets the chains move freely without obstructing the movement. Resistance generally rises towards the top as more links leave the floor. How well this matches your strength through the lift depends on the exercise and your technique.
Which chain weight should you choose?
Choose a chain load you can control alongside the fixed weight on the bar. There is no single set weight that suits every beginner. Start with a lighter total training load while learning the movement and setup. Consider both the load at the bottom and the maximum suspended weight at the top.
Lifting chains or resistance bands?
Both can provide increasing resistance during a lift when set up for that purpose. Chains increase the suspended load as links leave the floor. Bands produce more tension as they stretch. Chains therefore feel different and do not produce elastic recoil, although they can still swing and require control.
Do lifting chains fit every barbell?
Compatibility depends on the attachment system. Check the supported bar type, attachment position and diameter before buying. Olympic bars have 50 mm loading sleeves for weight plates with a 50 mm hole diameter; standard bars in the 30 mm system have 30 mm loading sections. Measure the part where the attachment will sit, rather than assuming the grip has the same diameter.
Setting up lifting chains
Use matching chains on both sides and set them at equal heights. Adjust the setup so the intended portion rests on the floor at the bottom. The chains must move freely throughout the exercise without hitting the rack, bench or your body. Check the setup with an empty or lightly loaded bar and follow the attachment manufacturer’s instructions.
Training with lifting chains
Use a stable training floor suitable for heavy metal links. Check chains and attachments before each session and use appropriately positioned safety supports for squats and presses, with a trained spotter where needed. Do not drop the chains uncontrollably. Keep hands and feet away from moving links and clear the area after training.
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