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The Benefits of Using Chains in Squats

Chase Gruenwald, [13/04/2023 22:19]

Replying to a message you sent a year ago🤣 but i’ve been considering chains for a while now. It just makes sense. When i progressive overload on my ATG squat.. it’s like the concentric portion is only challenging until I reach parallel. Then I explode up off the ground to the point where I finish it by coming up into triple extension.

Chains on the squat would make the top quarter angle more challenging without a doubt.

However, I wonder if an athlete would benefit in a different manner by going without chains. In my experience, the ATG squat without chains provides a challenge in the deep areas I definitely would appreciate further development and then the top portion of the movement seems as if it is missing something.

Option A: Chains of course, then develop max strength in all of range.

Option B: Develop strength-speed and power in the force velocity curve. Moving light weights fast. However, this “light weight” is still challenging you at a certain point in the squat. You can almost separate the single ATG squat into two movements. The portion developing your bottom range and pure strength while bulletproofing your legs, and the portion working on explosive power to translate the strength into sport.

Not saying one is a better option than the other. Just pondering how one can manipulate different aspects of how they perform the exact same exercise to target different performance goals.

Simply food for thought.

Ben Patrick, [13/04/2023 22:53]

Chase yep it actually works all ways! Two top reasons I love chains:

1. Actually makes it smoother for bad knee cases. Encourages depth since it gets easier. Feels smoother.

2. It’s sexy and athletes can buy into it. Still allows that HEAVY feel.

It’s hard to convince football guys to squat 200 when they can squat 300 halfway. But 200 + 100 they can buy into.


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