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Chains Pictures

by Gary F. Zeolla

See the article Bands and Chains for a discussion on the pics below.
See also Bands Pictures and Reverse Bands Pictures.


Chain Squats

 

Chain set up for squats using one leader chain, a triangle in the middle, and two sets of heavy chains.
Total weight is about 90 pounds.
I've found this to be about right for me (best contest squat of 410).

Close up of the triangle in the middle of the set up.
The smaller, leader chain is at the top and the heavy chains at the bottom of the triangle.

 

Final set-up for chain squats, with an empty bar and with weights.

Video of Chain Squats


Chain Benches

 

Chain set up for benches using one set of heavy chains.
Total weight is about 55 pounds.

Close up of the triangle in the middle.

Wider view of the chain set up for benches.

After the above pictures were taken, I got these collars for the chains.
Previously, what I was doing was to loop the leader chains over the bar. But I had to be careful to pull my fingers out of the way or they would get caught under the chains. But these collars make things much easier. If anyone is interested, the chain collars are available at APT.

For a video of chains "deloading" on the bench set-up, click here.

Video of Chain Benches


Chain Deadlifts

 

Setting up the chains for DLs is trickier than for squats and benches.
The chains have to go outside of the plates, near the end of the bar, so as not to set the plates down on the chains.
To keep the chains in place requires using two pairs of collars (clips), one inside and one outside of the chains.
The triangle is placed directly on the bar, with the leader chain simply extending down with the heavy chains.

Stretching out the chains away from the plates ensures they do not end up under the plates.
This also means the chains are dragged across the floor on the first rep, making the first rep harder than subsequent reps.

After the first rep, the chains will bunch up underneath the triangle, but they should stay away from the plates.

A wider view of the set-up, using two sets of heavy chains.
Total weight is about 90 pounds.
I've found this to be about right for me (best contest deadlift of 410).

Video of Chain Deadlifts


Miscellaneous

Metal buckets are a good way to store chains.


Chains Pictures. Copyright 2005 by Gary F. Zeolla.

The first of the above pictures were posted on this site December 26, 2005.
The most recent pics were posted August 3, 2006.

Powerlifting and Strength Training
Powerlifting and Strength Training: Powerlift Assistance Exercises

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