THE USE OF POWER BANDS AND CHAINS IN THE GYM The use of bands and chains was originally derived from the training of powerlifters specifically by Louie Simmons of Westside Barbell during the 1970’s. Now most powerlifters use Bands and chains as a part of their training regime. Bands and chains can be used in training to develop Maximal strength, explosive strength/power, Muscle size training as well as stability and control. The band/chain adds extra resistance to the barbell. With that resistance mainly in the top portion of the lift usually the easiest part of the lift, the band/chain makes the easy part of the ROM harder. Conversely, less resistance in the bottom portion of the lift, allowing for more explosive initiation of the lift. The resistance of bands and chains should provide at least 10% 1RM for strength and power training. PRACTICAL APPLICATION For increasing force and RFD acutely, it seems best to add bands and chains to planned barbell load. For increasing power and bar speed acutely, it seems best to remove plate loading from the barbell planned load and replace it with band tension at top of exercise ROM. Muscle activity of the prime movers can possibly be enhanced during powerlifting exercises when performed with the same relative load with bands and chains. This may be beneficial for long-term muscular adaptations. Resistance-training with bands and chains appears to lead to similar or greater long-term increases in strength in comparison with conventional training in the powerlifts for both trained and untrained individuals. Resistance-training with bands and chains appears to lead to similar or greater long-term increases in power outputs in comparison with conventional training in the powerlifts for both trained and untrained individuals. Additional benefits of elastic band-resisted and weighted-chain training may include lower joint soreness, as a result of reduced loading in the bottom position. References Baker, D. (2014). Theory and Practice of how to use bands and chains. Brisbane: EXOS Education Workshop. Beardsley, C. (2013). Does using bands and chains improve strength gains? Retrieved 12 7, 2014, from Strength and Conditioning Research: strengthandconditioningresearch/2013/10/14/bands-chains/ #RADcentre #GoPro #Bands #chains
Posted on: Sun, 07 Dec 2014 08:07:34 +0000
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