For powerlifters, strength training is about more than just moving heavy weights; itโs about finding the most effective tools and techniques to maximize performance. Among the most hotly debated tools in the powerlifting world are bands and chains. Both are designed to add resistance and challenge lifters, but which is better? Letโs dive into the details to uncover the answer.
The Basics: Bands and Chains
Bands and chains are commonly used to increase resistance during key lifts such as squats, bench presses, and deadlifts. On the surface, they might seem interchangeable, as both add resistance to the barbell, making the lift progressively harder as you approach lockout. However, the way they apply resistance and the training effects they produce are fundamentally different.
Here's a full guide on how to use chains in powerlifting.
Bands: Elastic Resistance in Action
Bands provide resistance through tension. As the band stretches during a lift, the resistance increases exponentially. This means that the further you move through your range of motion, the more challenging the lift becomes. For example, during a bench press or squat, the barbell feels progressively heavier as you approach lockout due to the added tension.
So yes, bands help with bench press.
One of the key benefits of bands is their versatility. They come in various sizes and thicknesses, allowing lifters to tailor the resistance to their specific needs. Bands can also be set up to reduce weight at the bottom of a lift (a technique known as reverse banding), which helps lifters overload the top portion of the movement and build confidence with heavier loads.
However, bands arenโt without drawbacks. Setting them up can be tricky, especially without equipment like hooks or pegs designed to secure the bands in place. Additionally, the tension bands create can sometimes force lifters into unnatural movement patterns, which may not align with their biomechanics.
Chains: Progressive Resistance, Naturally
Chains, on the other hand, offer a more linear progression of resistance. As you lift, links of the chain come off the ground, gradually adding weight to the barbell. Conversely, as you lower the barbell, the chains pile back onto the floor, reducing the load.
One advantage of chains is that they allow lifters to maintain their natural movement patterns. Unlike bands, chains donโt create the same external tension, which means lifters can move more freely while still benefiting from the added resistance. Chains are especially useful for targeting sticking points and improving lockout strength.
Yet, chains also have their downsides. They are bulky, expensive, and less portable than bands. Finding high-quality chains can be challenging, and shipping costs for such heavy items can add up quickly. Additionally, improper chain setup can cause instability, particularly if the chains sway during a lift.
Bands vs. Chains: Key Differences
While both tools serve the same overarching purpose of enhancing resistance, their effects are distinct:
- Resistance Profile: Bands create exponential resistance as the movement progresses, while chains provide a more linear increase in resistance.
- Setup and Portability: Bands are lightweight, compact, and easy to transport, whereas chains are heavy, bulky, and more challenging to set up.
- Cost: Bands are significantly more affordable and accessible compared to chains.
- Movement Patterns: Chains allow for more natural movement, while bands can sometimes impose restrictive or unnatural mechanics.
Which Should You Choose?
The choice between bands and chains ultimately depends on your goals, experience level, and training environment.
- For Beginners: Bands and chains might not be necessary for those new to powerlifting. Instead, focusing on mastering foundational movements with raw weights is more beneficial.
- For Intermediate and Advanced Lifters: Both bands and chains can be excellent tools for targeting specific weaknesses. Bands are ideal for developing explosive power and rate of force development, while chains are better for improving lockout strength and sticking points.
- Practicality: Bands are the clear winner in terms of affordability and convenience. Theyโre easy to carry, versatile, and can be used almost anywhere. Chains, while effective, require a more permanent setup and a higher financial investment.
And powerlifters can use bands or chains on the big three. Check out this guide on how to do banded deadlifts.
The Verdict
After weighing the pros and cons, bands come out ahead as the more versatile and accessible option for most lifters. Their portability, affordability, and ease of use make them a practical addition to any powerlifting program. However, chains still hold their place for lifters with access to the right equipment and a focus on fine-tuning specific aspects of their lifts.
Ultimately, the best choice depends on your individual needs and goals. Whether you prefer the elasticity of bands or the raw weight of chains, both tools can help you take your training to the next level. As always, consult with your coach or training partner to determine the best fit for your program.
Key Takeaways:
- Bands vs. Chains Resistance Profiles: Bands provide exponential resistance, increasing tension as the range of motion progresses, while chains offer a linear progression, gradually adding or removing weight as the lift moves up or down.
- Practicality and Cost: Bands are lightweight, portable, and affordable, making them a more accessible option for most lifters, whereas chains are bulky, expensive, and less convenient for setup and transport.
- Target Audience: Bands are ideal for developing explosive power and rate of force development, while chains excel at improving lockout strength and sticking points, making both tools better suited for intermediate and advanced lifters.
Related Reading: