Heavy Metal? Chain Reaction? Setting Up Chains for Massive Gains
Introduction: Why Lifters Get Chains Wrong - Setting Up Chains for Massive Gains
Chains in powerlifting are one of the most misunderstood tools in the gym. Walk into any commercial gym or even a powerlifting club, and chances are you’ll see them dangling uselessly off a bar, swinging around like a bad physics experiment. And while they might make someone look hardcore, misusing chains negates their biggest benefit: accommodating resistance.
Chains were popularised at Westside Barbell as a way to match resistance to the lifter’s strength curve. Instead of a static load, chains make the weight heavier where you’re strongest and lighter where you’re weakest, forcing you to develop explosive power and reinforce your technique. When set up correctly, they can be a game-changer for squats, bench press, and even deadlifts—but if you just throw them on with no plan, you’re wasting their potential.
This guide covers why chains work, how to set them up properly, and how to integrate them into your training for massive gains. Plus, we’ll include insights from Matt Wenning’s breakdown on proper chain setup and Westside’s foundational principles on accommodating resistance.
The Origins of Chain Training at Westside Barbell
Chains, along with bands, were a Louie Simmons innovation at Westside Barbell, heavily inspired by Soviet weightlifting methods and Verkhoshansky’s research on dynamic effort training. The idea was simple:
Standard weights don’t accommodate changes in leverage throughout a lift.
Chains increase resistance at the top of the movement, where you are strongest, and reduce it at the bottom, where you are weakest.
This forces maximum acceleration and builds lockout strength—especially crucial for raw and equipped lifters alike.
By incorporating chains, Westside lifters developed insane bar speed, explosiveness, and strength at the top-end range of their squats, presses, and deadlifts.
Why You Shouldn’t Just Let Chains Dangle
The biggest mistake lifters make with chains is letting them swing freely. If they aren’t grounded properly, chains create instability, forcing you to waste energy controlling bar path rather than driving through the lift. Proper setup ensures:
A smooth increase in resistance as you move through the lift.
No excess swinging that disrupts bar path.
Consistent force production, reinforcing good technique.
This is why using leader chains or attachments is crucial for setting up chains effectively.
How Chains Introduce Instability
Beyond their role in accommodating resistance, chains add an element of controlled instability to your lifts. Unlike a barbell with traditional plates, chains shift dynamically as you move, forcing your stabilising muscles to work harder. This effect is particularly beneficial for:
Improving motor control – The small oscillations demand tighter control over the bar path.
Building joint stability – Particularly useful for lifters recovering from injuries or working on reinforcing weak points.
Engaging the core and stabilisers – Essential for maintaining tightness under load.
When used correctly, chains create a greater need for neuromuscular coordination, which can transfer directly to raw strength gains and improved movement efficiency.
How to Set Up Chains for Squats
Choose the Right Chains
Typically Use 5/8-inch chains (~20 lbs each, 4 feet long).
These should be attached to smaller leader chains, which allow for height adjustment.
Set the Bottom Position Correctly
At the bottom of the squat, at least half the chains should be resting on the floor. This ensures proper loading/unloading throughout the lift.
Bar Weight vs. Chain Weight
For dynamic effort work (speed squats), use ~60% of your raw 1RM in bar weight plus chains.
For max effort work, adjust chains based on the goal (typically 15-25% of total load should be chain weight).
How to Set Up Chains for Bench Press
Use Leader Chains
Attach the chains so that some links stay on the floor at all times to prevent instability.
Bar Path Control
The goal is to increase load as you press up, forcing a faster lockout and stronger triceps engagement.
Programming for Bench
Speed Work: 50-60% 1RM + 15-25% chain weight.
Max Effort Work: Chains should be used sparingly but can help overcome sticking points at lockout.
How to Set Up Chains for Deadlifts
Positioning the Chains
Chains should be anchored to the floor using bands, plates, or a setup that prevents excessive swinging.
As with squats and bench, at least half of the chains should rest on the floor at the start of the lift.
Why Use Chains for Deadlifts?
Strengthens the lockout, making it ideal for sumo and conventional deadlifters who struggle at the top.
Encourages explosiveness off the floor while ensuring you don’t grind through sticking points.
Teaches consistent bar speed and force production throughout the entire lift.
Programming for Deadlifts
Dynamic Effort: 50-60% of 1RM plus chains, focusing on explosive reps.
Max Effort: Add chains to heavy pulls to reinforce lockout strength.
Video Breakdown: Matt Wenning on Chain Setup
For a detailed breakdown on how to set up chains correctly, watch Matt Wenning’s video:
Wenning goes through proper attachment techniques, weight percentages, and how to prevent common mistakes when using chains for squats, bench press, and deadlifts.
Maximise Gains with Smart Programming
Chains are one of the best tools for building explosive power, fixing sticking points, and developing raw strength—but only if you use them correctly. Don’t let them dangle uselessly. Instead, integrate them into your conjugate-based training for better squats, stronger presses, and massive gains.
🚀 Want personalised coaching to get the most out of chains, bands, and dynamic effort work? Join my coaching programme today.
💪 Check out my Bench Press Ebook for a full Conjugate-based pressing programme that incorporates chains and bands for next-level pressing power.
🔜 Coming soon: A deep dive into how bands compare to chains and when to use each!
Comments