Accommodating Resistance: In Depth on Bands & Chains - 435

<p>Accommodating resistance means lifting with bands or chains for more resistance near the top of the lift. Learn how & why to use this advanced, fun training method, including practical tips for setting up the bands or chains by lift.</p> <h3>What is Accommodating Resistance?</h3> <p>Accommodating resistance is a training method that uses bands or chains to increase the resistance as the concentric portion of the lift progresses.</p> <p>How does this happen?</p> <p>Let's start with chains. The chain begins on the floor or on a similar surface (e.g. a box) and as the lifter presses or <a href= "https://barbell-logic.com/how-to-deadlift-perfect-form-every-time/"> deadlifts</a> or squats the bar, more of the chain comes up off the ground, increasing the weight the athlete is lifting.</p> <p>Bands can be used two ways: either increasing resistance or with decreasing assistance (reverse bands).</p> <p>Similar to chains, bands provide greater tension and thus more resistance closer to the top of the lift.</p> <p>Reverse bands do not add resistance but add assistance. Attach the bands near the top of a power rack. The bands come under more tension and are thus providing more assistance in the bottom. This essentially deloads the lift in the bottom.</p> <p>As the lifter <a href= "https://barbell-logic.com/how-to-squat-a-beginners-guide/">squats</a> or presses or deadlifts the bar, the band loosens, providing less assistance, so the effective load increases as the bar moves up toward lockout.</p> <h3>Why Train with Bands and Chains?</h3> <p>Why might you consider using accommodating resistance as part of your training program?</p> <p>Let's be honest, bands and chains look cool and scream "<a href= "https://barbell-logic.com/minimum-effective-dose-a-practical-approach/">advanced lifter</a>." While we love simple, hard, effective training, after a long period of consistent, difficult training, greater complication is needed, and bands or chains are one option here.</p> <p>So, one is reason is for the fun and novelty of a