So yesterday, I reviewed a book about the Soviet system of athletic training. Many people associate Russian methods with the great results that Westside have achieved in powerlifting. And indeed, the focus on speed does appear to have had great results.
So keeping in our theme for the week of Russian training methods, let’s take a look at what scientists think about the use of chains in improving bench press performance.
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What’s the study?
The study is called Effect of kinetically altering a repetition via the use of chain resistance on velocity during the bench press, by Baker and Newton, Journal of Strength and Conditioning Research, 2009.
The background to the study is explained exceptionally well in the article, and includes the following thought process:
- The use of heavy weights is important because strength correlates with power.
- But the use of heavy weights requires slow lifting velocities.
- So some way is required for developing velocity in training also.
- But when using submaximal resistances (to allow for faster lifting velocities), large deceleration phases occur in the latter stages of the concentric phase.
- As a result, the neuromuscular system is trained to decelerate at the end range, not accelerate, as is required in real-life.
- This problem can be overcome by the use of exercises such as bench press throws and jump squats.
The researchers then note that an alternative to using jumps and throws is accomodating resistance, which is typically created by the use of chains. The chains are coiled at the bottom of the movement, which makes the bottom position easier. The chains are lifted throughout the movement, making it steadily harder and requiring continually greater force to be exerted.
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What did the researchers do?
Interestingly, the researchers did not want to bite off more than they could chew. So rather than piling in and making guesses about whether the use of chains would improve 1RM or anything like that, they just sat down and worked out what small test would be interesting.
They decided that it would be interesting to know whether the use of the chains actually increased the lifting velocity, with the same overall resistance. And this is what they set out to test.
So they took 13 experienced rugby players and had them perform 2 sets of 3 repetitions for the standard bench press and then the same for the bench press with added chains. The resistance was set at 60% 1RM plus 17.5 kg in chains for the bench press plus chains variant. The same total resistance was used for the standard bench press, which worked out at about 75% of the 1RM for the subjects.
For example, two subjects whose 1RM was 140kg used 102.5 kg in the standard bench press and 85kg in barbell resistance plus 17.5kg in chains draped over the barbell for the bench press plus chains variant of the same exercise.
Then they just measured average and maximum bar speed for each variant.
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What happened?
The average bar speed for the standard bench press was 0.52m/s and the average bar speed for the bench press plus chains was 0.59m/s. The peak results were similar.
So the researchers found that using the chains resulted in an increase in bar speed of approximately 10% compared with the standard lift.
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So what did they conclude?
Well, the researchers note that the use of chains clearly improves lifting velocity.
In this study, the chains represented c. 10-15% of the lifters’ 1RM. The researchers note that other studies in which bands or chains were used, which provided only 10% or less of 1RM, do not appear to report significant alterations in lift kinetics or velocities.
On the other hand, they point to studies in which the resistance was of 10% 1RM or higher (including this one), have found significant changes in power, force, or velocity. The weight of the chains added therefore seems to be a significant factor in using chains properly.
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So how does it work?
The researchers note that this study does not help us understand why the two loads are lifted at very different speeds. However, they suggest three possible explanations for further work:
Lower weight at the bottom position
The weight to be lifted from the chest is actually much less in the case of the barbell loaded with chains. This may allow a faster speed for this portion of the lift, which translates into a faster average speed over the whole movement.
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Muscle stiffness and postactivation potentiation
The researchers note that lifting the weight from the racks at the top position is done with more weight than is experienced at the bottom position. Consequently, there is a surplus of neural activation to that required to deal with the lighter weight.
I guess this is kind of like that embarassing situation when you think your bag is full but actually it’s empty so you pick it up with such force, it nearly jumps out of your hand.
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More rapid stretch-shortening cycle
It is possible that with the reduced resistance occurring in the bottom range, there is a more rapid stretch shortening cycle at the bottom position. The faster cycle leads to a greater speed out of the bottom position.
I suspect this is what people find when they start bouncing out of the hole when squatting…
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Wrapping up
I was very pleased to find this study, as I have been curious about chains and bands etc. for a while. There is a significant minority view that many of the methods powerlifters use are applicable either only for powerlifters or only for geared powerlifters.
However, I think that this study shows that there is proper mileage in looking at chains as a means of improving speed, either for lifting heavier weights or for sporting performance.
