Chains or Bands - Which is Better?
Introduction:
In the world of strength training, various tools and techniques are used to enhance performance and push the boundaries of physical capabilities. Among these, two popular methods are incorporating chains and bands into lifting exercises, especially in strongman and powerlifting. Both chains and bands offer unique benefits, and understanding their similarities and differences can help athletes make informed decisions about their training strategies. In this blog, we will delve into the world of chains and bands, exploring what they are, how they differ, and the advantages they bring to strength training. Additionally, we will discuss their applications in strongman and powerlifting, comparing their benefits and helping you determine which option might be more suitable for your specific goals.
What are chains, and what are bands?
Before discussing their differences, let's take a closer look at what chains and bands are:
Chains: In the context of strength training, chains are metallic links that athletes attach to the ends of a barbell. As the barbell is lifted, the chains gradually lift off the ground, adding more weight to the barbell as the lifter reaches the top of the movement. This progressive increase in resistance challenges the lifter throughout the lift, making it particularly beneficial for developing explosive strength.
Bands: Resistance bands, or exercise bands, are elastic bands made of various durable materials. These bands provide varying levels of resistance, and their versatility allows them to be used in a wide range of exercises. When incorporated into weight lifting, bands add resistance throughout the full range of motion, making it ideal for targeting specific weak points and enhancing strength.
How are they similar, and how are they different?
While chains and bands are both valuable tools for strength training, they differ significantly in their mechanics and the way they affect resistance. Here's a breakdown of their similarities and differences:
Similarities:
Accommodating Resistance: Both chains and bands provide accommodating resistance, meaning the resistance increases as the lifter moves through the range of motion. This feature helps address the strength curve, where some parts of a lift are more challenging than others.
Versatility: Both chains and bands can be incorporated into various exercises, making them valuable additions to an athlete's training arsenal.
Differences:
Mechanics of Resistance: The primary difference between chains and bands lies in their mechanics of resistance. Chains increase the load as they are lifted off the ground, while bands provide resistance by stretching and elongating as the barbell or weight is lifted.
Load Progression: Chains offer a linear increase in resistance, depending on the number of chains used and the length lifted off the ground. In contrast, bands offer a non-linear increase in resistance, as the level of tension depends on the band's elasticity and the stretch during the lift.
What are the benefits of chains and bands?
Chains and bands offer several unique benefits that can help athletes, particularly in strongman and powerlifting:
Strength Development: As the chains and bands progressively increase the resistance, they challenge the athlete to exert more force throughout the lift. This leads to enhanced strength development, particularly in explosive movements like squats and deadlifts.
Overcoming Weak Points: Chains and bands help address sticking points in the range of motion, allowing lifters to focus on specific parts of the lift where they might struggle. This targeted training can lead to more significant improvements in performance.
Bar Control and Stabilization: Chains in particular require maintaining control and stability due to the shifting weight distribution. This improves the athlete's ability to handle heavy loads and improves overall lifting technique.
Which is Better?
The question of whether bands or chains are better for training is tough to answer. Both have their pros and cons. However, if I were to outright suggest either form of resistance, I would suggest using bands instead of chains. Bands exaggerate resistance, come in different sizes, and seem cheaper than chains. Also, although bands might force your mechanics into a specific range of motion, this could be beneficial to teach lifters how to stay vertical with their bar path and not waver otherwise. Some movements like the bench press and overhead press do not follow a vertical bar path (most of the time), so these movements might benefit more from chains instead.
Conclusion:
In conclusion, both chains and bands are valuable tools in strength training, and they each offer unique benefits that cater to different training goals and athletes.Rather than choosing one over the other, incorporating both chains and bands into your training routine can offer a well-rounded approach to strength development. By strategically using chains and bands in your workouts, you can maximize the benefits of both techniques and enhance your overall performance in strongman and powerlifting.
So, whether you're a powerlifter aiming for explosive strength or a strongman seeking functional prowess, harness the power of chains and bands in your training regimen, and watch your strength reach new heights!
References:
Häkkinen, K., Kauhanen, H., & Komi, P. V. (1986). Changes in isometric force- and relaxation-time, electromyographic and muscle fibre characteristics of human skeletal muscle during strength training and detraining. Acta Physiologica Scandinavica, 128(1), 97-105.
Schoenfeld, B. J., Contreras, B., Ogborn, D., Galpin, A., Krieger, J., & Sonmez, G. T. (2016). Effects of varied versus constant loading zones on muscular adaptations in trained men. International Journal of Sports Medicine, 37(6), 442-447.
Zatsiorsky, V. M., & Kraemer, W. J. (Eds.). (2006). Science and practice of strength training. Human Kinetics.