Bands and Chains: How Accommodating Resistance Builds Strength

Regular barbells provide constant resistance — 200 lbs feels like 200 lbs at the bottom, middle, and top of the lift. But your strength isn't constant throughout a lift. You're weaker at some points and stronger at others.

Accommodating resistance — using bands or chains — changes resistance throughout the range of motion. The weight gets heavier where you're strongest, forcing you to accelerate through the entire lift.

How Accommodating Resistance Works

The Problem with Straight Weight

In a squat, you're weakest at the bottom (the "hole") and strongest at the top. If you load weight heavy enough to challenge the top, you'll get crushed at the bottom. If you load for the bottom, the top is too easy.

The Solution

Bands and chains add resistance progressively as you lift:

• Bottom of lift: Band is slack or chains are on floor = less total weight
• Top of lift: Band is stretched or chains are lifted = more total weight

This matches the resistance to your strength curve.

Benefits

Teaches acceleration: You can't coast — the weight gets heavier, so you must keep pushing.

Overloads lockout: Builds strength at the top where you're typically strongest but undertrained.

Develops rate of force development: The need to accelerate builds explosive power.

Reduces joint stress at bottom: Less weight at the most vulnerable position.

Breaks plateaus: Novel stimulus when you're adapted to straight weight.

Chains

How Chains Work

Heavy chains hang from the bar. At the bottom of a lift, chain links pile on the floor (deloaded). As you lift, links come off the floor, adding weight progressively.

Chain Setup

For Squats:

1. Drape chains over the bar ends (inside the collars)
2. Or use chain leaders (lighter chains that hang chains lower)
3. At the bottom of squat, 2-3 links should remain on floor
4. At lockout, all chain weight is on the bar

For Bench:

1. Same draping method
2. At chest, most chain should be on floor
3. At lockout, all chain weight is lifted

For Deadlifts:

1. Chain loops around bar inside plates
2. Most chain on floor at start
3. Chain lifts progressively with the bar

Chain Weight Guidelines

| Lift | Chain Weight (% of bar weight) | |------|-------------------------------| | Squat | 10-20% | | Bench | 10-15% | | Deadlift | 10-20% |

Example: If you're squatting 300 lbs, add 30-60 lbs of chains.

Types of Chains

• 5/8" chain: ~20 lbs per pair, most common
• 1/2" chain: ~13 lbs per pair, for lighter loading
• Chain leaders: Light chains to hang the working chains lower

Pros of Chains

• Smooth, linear resistance curve
• Easy to measure exact weight
• Quiet in gym setting
• No band tension at bottom (easier on joints)

Cons of Chains

• Expensive
• Heavy and bulky to transport
• Not all gyms have them
• Setup can be fiddly

Resistance Bands

How Bands Work

Elastic bands attached to the bar and floor (or rack) provide increasing resistance as they stretch. The more the band stretches, the more force it applies.

Band Setup

For Squats (band over bar):

1. Loop band over the bar
2. Stand on the band or anchor to heavy dumbbells
3. Band tension at top, minimal tension at bottom
4. Ensure band pulls straight down, not at an angle

For Squats (reverse band — band supports weight):

1. Attach band to top of rack
2. Loop under bar
3. Band helps at bottom, reduces assistance at top
4. Good for overloading top-end weight

For Bench (band over bar):

1. Loop bands around bar ends
2. Anchor to heavy dumbbells or rack base
3. Tension increases as you press

For Deadlifts:

1. Stand on band
2. Loop over bar (inside hands)
3. Tension increases as bar rises

Band Tension Guidelines

| Band Color (common) | Approx. Tension | Use For | |--------------------|-----------------|---------| | Mini (red/orange) | 20-35 lbs | Light speed work | | Light (green) | 40-60 lbs | Speed work, accessories | | Average (purple) | 60-100 lbs | Main lifts | | Strong (blue) | 100-150 lbs | Heavy main lifts |

Tension varies by brand and stretch distance

Calculating Band Tension

Tension depends on how far the band is stretched. At lockout in a squat, measure how far the band stretches from floor to bar, then check the manufacturer's tension chart.

Rough estimate for squats:

• At top: Full band tension applies
• At bottom: ~50-70% of that tension

Pros of Bands

• Portable and cheap
• Easy to adjust intensity
• Many attachment options
• Can use for assistance (reverse bands)

Cons of Bands

• Tension varies by stretch (harder to calculate)
• Can snap or wear out
• May feel unstable at first
• Lateral pulling if not set up straight

Bands vs Chains: When to Use Each

| Factor | Chains | Bands | |--------|--------|-------| | Resistance curve | Linear (weight per inch) | Exponential (steeper curve) | | Bottom position | Minimal added weight | Some tension remains | | Feel | Stable, predictable | More dynamic, unstable | | Best for | Smooth strength building | Speed work, explosiveness | | Equipment cost | High | Low | | Portability | Poor | Excellent |

Use Chains When:

• You want smooth, predictable loading
• Training for competition (feels more like straight weight)
• You have access to proper chains
• You want minimal tension at the bottom

Use Bands When:

• Training for speed and explosiveness
• You need portable accommodating resistance
• You want more aggressive resistance curve
• You're on a budget

Programming Accommodating Resistance

Speed/Dynamic Effort Work

The classic Westside use: submaximal weight moved fast.

Protocol:

• 50-60% bar weight
• 20-25% band/chain tension
• Total: ~75-85% at top
• 8-12 sets of 2-3 reps
• 45-60 seconds rest

Focus on moving the bar as fast as possible. The bands/chains force continued acceleration.

Max Effort Work

Accommodating resistance on heavy singles or triples.

Protocol:

• Work up to max with band/chain tension
• Keep band/chain weight consistent
• Compare to previous maxes with same setup

Repetition Work

Higher reps with moderate accommodating resistance.

Protocol:

• 3-4 sets of 6-10 reps
• Moderate band/chain (10-15%)
• Good for building lockout strength

Sample Week (Lower Body)

Day 1: Max Effort

• SSB Squat + Chains: Work to 1RM
• Accessories

Day 2: Dynamic Effort

• Box Squat + Bands: 10x2 @ 55%+25%
• Speed Deadlifts: 8x1 @ 65%
• Accessories

Common Mistakes

Too much accommodating resistance: If the band/chain weight is more than 25-30% of bar weight, you'll slow down too much at the top. Start conservative.

Unstable setup: Bands pulling at angles, chains swinging. Take time to set up properly.

Only using for speed work: Bands and chains work for max effort and rep work too.

Ignoring straight weight: Accommodating resistance is a tool, not a replacement for regular training.

Same band/chain weight regardless of bar weight: As bar weight increases, the percentage of band/chain should stay consistent.

Who Should Use Accommodating Resistance

Good For:

• Intermediate to advanced lifters
• Those with weak lockouts
• Powerlifters (especially equipped lifters)
• Athletes training explosive power
• Lifters who plateau on straight weight

May Not Need:

• Beginners (master straight weight first)
• Those without proper setup equipment
• Lifters making consistent progress already

The Bottom Line

Bands and chains teach your body to accelerate through the entire lift. By matching resistance to your strength curve, they build power, strengthen lockouts, and provide a novel training stimulus.

Start with chains for predictable loading or bands for portability and explosiveness. Begin with 15-20% accommodating resistance on top of your bar weight. Use primarily for speed work initially, then experiment with max effort and rep work.

It's a tool, not a requirement. But if your progress has stalled or you want to build more explosive strength, accommodating resistance delivers.

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Related:

• Conjugate Method Guide
• Dynamic Effort Training
• How to Break a Plateau