When people talk about weightlifting, they usually think about weight plates, dumbbells, cables, and kettlebells.

But there’s one more way to add weight to an exercise that most people aren’t aware of, despite how useful it is. We’re talking, of course, about weighted chains.

What Are Weighted Chains?

Barbell Weighted Chains are a length of steel chain that has been designed to weigh a specific amount. Mirafit chains are sold in pairs, with ours available in 8kg, 12kg, and 16kg options per chain.

They are a great way to incorporate progressive lifting into your routine since the lower the chain is, the more the steel links will lay on the floor, but as you move upwards new links will be picked up, progressively adding more weight.

You can think of them like a heavier and far more durable version of a resistance band.

How Do You Attach Chains to a Barbell?

Our chains come with a 2” Olympic collar attached to the end, which you simply slide onto the sleeve of the bar and tighten with the attached lever screw to secure them firmly in place.

Why Are Barbell Chains Useful?

One of the main reasons for using barbell chains is their ability to help you break plateaus and hit new PR’s.

Because of the way they can load and de-load the weight at different points, they can be used to make the hardest part of a movement lighter, while making the easiest part more difficult, making the strength curve more even.

For example, on a bench press the hardest portion is moving the bar from your chest to around halfway through the rep, but as you get past the sticking point and your arms fully extend the final 1/3 of the motion becomes much easier.

Adding chains would even out this strength curve, so that when the bar is at the bottom of the movement most of the chains are resting on the floor, having minimal impact on the weight, but as you extend your arms the chains add progressively more weight to the portion that is usually the easiest, forcing you to exert the same amount of force throughout the whole rep.

How Do You Use Weighted Chains?

The Olympic collars mean they can be attached to an Olympic Barbell and used with just about any Olympic Weightlifting or powerlifting movement out there, such as bench press, squats, deadlifts, overhead press, barbell rows, etc. You can also use them for plenty of isolation work, like preacher curls or barbell shrugs.

They aren’t just used with barbells though, you can hang the chain over your shoulders for squats, hold onto them for lateral raises, or drape it over your back for progressively heavier weighted push ups.

You can even throw them in a backpack and use them as a makeshift weighted vest for calisthenics.

Weighted chains are one of the most versatile pieces of equipment a home gym can have, they can be used for pretty much every lift or calisthenic movement you can think of.

So whatever type of program you run or what type of training you prefer, make sure you give weighted chains a try. There’s always a way they can help you reach your goals.

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Tags: Exercise Type > Strength