Chains

Over the past several years chain workouts have become extremely popular in the power lifting and MMA worlds due to their unusual exercises, but positive benefits, plus they look really cool when working out.  There are many ways to use the chains, for power lifters one of the most common is getting large enough links that fit over the end of the barbell.  Some others are using smaller chains and using a d-ring and handles for better grip.  So the question is how are chains different from moving standard weights?  Standard barbell and dumbbell weights only offer a linear resistance in terms of gravity moving up and down.  With chains hooked on a barbell the resistance increases at the peak contraction as more of the chain comes off the ground, thus increasing the intensity of the workout.  The other benefit is core strength from the instability of the chains.  I wouldn’t recommend this to be an everyday workout due to the instability of the chains.  It definitely is one workout you should work up to and be thoroughly warmed up first, but using this as a plateau buster is great for shocking growth into any stubborn muscle area.  Few suggestions, using buckets to place the chains in helps keep them in one area so you won’t accidently step on them.  Also, standing on a box or bench with chains dangling will start you with more weight, or vice versa, if you are a beginner you could lay down or sit down to begin with lighter weight then work up.  Also, for extra weight you can double over the chain by linking halfway in the chain rather than at an end. 

Exercises:
BB bench press, shoulder press, barbell rows, curls, high pulls, front raises, squats (Large links should be put at end of barbell at the end after plates; smaller links can be hooked or wrapped around bar). 
Push-ups (Chain around neck)
Sit-ups/crunches (Chain around neck)
Standing curls/overhead extensions (if links are big enough, if not hook up handles for smaller chains)
Lying chain presses (hook up handles for smaller chains).  Lay on a bench just like doing dumbbell bench presses.

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.