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No secret that deadlift is one of the best exercises for building the strength of the whole body. It’s very basic and does not apply to those complex intricate exercises. No, people are lifting objects from the ground many times a day. However, this fact does not mean that this exercise is easy. Because when the goal is to build maximum strength in the body, it is the deadlift that can become the sticking point for both beginners and advanced athletes.
Why is deadlift so hard?
As mentioned above, deadlift involves almost the entire body, and it is a big mistake to consider it just an exercise for your back. In addition to the back, the deadlift also engages the legs, especially the back of the thigh, the arms, because it is the arms that are used to hook the weight, and even the upper back up to the neck, which are in this case working as balancers.
Well, if you are an experienced athlete, you may already know that. But you also may know what it is like when you came tight to your maximum. What you gonna do? Lift the same weight over and over again and hope for any progress? No, recent trends say that there is a better solution – these are chains for deadlifts.
How can chains help improve deadlifts?
As you know, any basic exercise can be divided into three parts.
- Impulse
In the deadlift, the impulse is the magnitude that shows how hard you pull the bar off the ground. The initial acceleration you set determines how fast and smooth the movement will be and how easily you go through the mid-amplitude and reach the top point. It’s not hard to guess that the lighter the bar at the lowest point, the easier it is to pull it off the ground. And the powerlifting chains here are very useful. Unlike static weights, their weight is not constant. And at the starting point, when they lie on the ground, they can hardly load the barbell. And this means that it is almost as easy to lift the barbell with chains as if they are not there at all.
- Mid-Amplitude
The mid-amplitude is the operating range in which the main movement is performed. This is where deadlift with chains can demonstrate all its potential. It is exactly where chains can provide some variable load. So as the bar goes up, it gets harder and harder with every inch. Chains lying on the ground are straightened so that they add to the weight of the barbell pound by pound, making the barbell almost impossible to lift to the end of the movement.
- Top point
This is the top point where the maximum effect from the chains can be felt. When the entire weight of the chains is off the ground, it is simply added to the total weight of the bar, providing an additional raw load. So choosing the weight of the chains It is important not to overdo it, so that you can still complete the lift, although with great or nearly unbearable effort.
How the optimal weight of chains can be determined?
A lot here depends on your level and whether you tried chains before. Here is a table with some basic numbers:
|
Single Repetition Maximum |
Chain Weight |
|
200-400 lbs. |
40 lbs. |
|
400-500 lbs. |
60 lbs. |
|
500-600 lbs. |
80 lbs. |
|
600-700 lbs. |
100 lbs. |
|
700-800 lbs. |
120 lbs. |
*All numbers are estimated, they are calculated based on your single-rep maximum
What’s the result?
As a result, you will see how such heavy exercise as deadlift becomes simple and easy. After working with chains for a very short time, even after a few workouts, you will notice your problems with lifting throughout the range of motion go off and disappear.
Chains for deadlift are a whole new level. They are able to significantly diversify your training routine and pump your body in a way that no other tool can, making you stronger, faster and better.
About Benjamin Clarkson
As a former professional weightlifter, Ben has come a long way in using a wide variety of equipment and training techniques, including weightlifting chains. His experience and knowledge is a valuable contribution to our team that can bring immense benefit to any visitor to his classes. Despite the image of a stern man, Ben actually demonstrates himself not only as a very understanding instructor, but also a cheerful and funny friend. If you have questions to Benjamin, just ask your question using the form.
Deadlift Chains Reviews
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Well made solid chains is all you need when you are stuck in your deadlifts. Even if it is a half-year stretch with no visible progress like in my case. That variable resistance they provide is a sort of magic. It may seem that lifting chains is just another way to make your barbell heavier but it is not. Simplicity brings perfection and a huge push in strength as well.
Deadlift is heavy on its own. And with chains, it seems to squeeze you like a lemon. I tried chains relatively recently, but already hate them for what they do to my body. I strongly recommend everyone to try.