You’ve probably seen pictures of bodybuilders with huge chains draped over their shoulders. Although this makes for a memorable image, there are some physiological benefits to working out with heavy chains. Researchers at Ohio State University and Texas A&M suggest what might and might not be achieved through chain training.

Compared to traditional barbell weight training, the addition of heavy chains helps build lower body strength, but not power. Also, the technique didn’t seem to have much of an additional impact on upper body strength or power.

True Strength Moment: As you raise the barbell, more links in the chain come off the floor to gradually increase the load. Team sports athletes might want to work some chain training into off-season leg day efforts to see if greater strength develops.

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