Bands vs. Chains
With all the bands and chains in the gym, we thought we’d point out some benefits of using both. Be careful, they can become addicting!
In powerlifting, bands and chains are often used in training to add accommodating resistance, making the lift more challenging as the range of motion increases. Here's a breakdown of the benefits of both:
Benefits of Bands:
Variable Resistance: Bands provide increasing resistance as they stretch, which is useful for accommodating the natural strength curve of a lift (i.e., easier at the bottom, harder at the top). This forces the lifter to exert more force at the top of the lift when they’re typically strongest.
Speed and Explosiveness: Bands can be used to help develop speed and explosiveness, particularly in dynamic effort training. The increasing tension from bands helps improve the lifter's ability to accelerate through the lift.
Greater Range of Motion Challenge: Bands create more tension at the top of the movement, encouraging lifters to fight through the final portion of the lift when they are typically strongest. This helps strengthen weak points in the lift.
Versatility: Bands can be used for various exercises and lifts, including squats, deadlifts, and bench presses. They can be attached to barbells or used for assistance exercises (e.g., banded pull-aparts, banded good mornings).
Joint Protection: Bands can assist in reducing joint stress during certain movements by providing progressive assistance at the bottom of the lift (e.g., in squats or bench presses), reducing the risk of injury at the weakest range of motion.
Portability: Bands are lightweight and easy to carry around, making them great for lifters who train in different locations or need a portable training tool.
Benefits of Chains:
Linear Increase in Resistance: Chains provide a more linear increase in resistance as they are added to the barbell during the lift. As the lifter rises, the chains come off the ground, adding progressively more weight. This helps improve the lockout portion of a lift, which is a common weak point in many lifters' training.
Constant Resistance Adjustment: The addition of chains allows for a more consistent increase in weight throughout the lift. This can be particularly helpful for lifters who want to overload the top portion of a movement without drastically altering the barbell’s base weight.
Strength Curve Matching: Similar to bands, chains accommodate the lifter’s strength curve by increasing the load as the barbell is raised. Chains can help in improving the portion of the lift where lifters may struggle most, especially in the lockout.
Better for Maximal Effort Training: Chains are often used in maximal-effort training to help overload the top portion of a lift while still maintaining a controlled and gradual increase in resistance. This makes them particularly effective for lifters focusing on absolute strength development.
Stable Load Increase: Unlike bands, which can fluctuate in their resistance, chains provide a predictable and steady increase in weight, making it easier to track and measure progress.
Better for Skill Development: Chains provide a unique feeling in the lift as they change the center of mass. This shift can help lifters improve their technique and coordination under varying loads.
Durability: Chains are more durable than bands and can withstand more wear and tear over time, making them a long-term investment for a lifting program.
Conclusion:
Bands are ideal for developing explosiveness, improving speed off the bottom of lifts, and targeting specific weak points, particularly in the lockout portion of lifts.
Chains are better for lifters focusing on maximal strength and improving their lockout ability through a steady, predictable increase in weight.
Both tools offer significant benefits, and many lifters choose to incorporate both into their training programs to take advantage of the different ways each can enhance performance.