Westside Barbell System - Reactive\Contrast Method |
| The reactive/contrast method for squats using chains. Chains can be used on max effort day as well as dynamic day. Main goal for using chains is building explosive power through contrast work. For example, the weight is contrastingly heavier when ascending than it is through descending. For more detailed information please see West Side Barbell's website.
Squat: Dynamic Day with Chains
- Chains should be attached via a small quarter inch chain. Larger 5/8" inch chain should be looped through the smaller chain. This is so you can adjust the length of the chain accordingly.
- When fully extended-with the bar on your back-the chain should be slightly touching the ground. This is to help stability with the chain/weight. Adjust using the smaller chain to get the right height.
- The basic principle of using the chains is to accommodate resistance when standing back up. As the chains raises off the ground, the weight gets heavier. For example, the top quarter of the lift is always easier than the bottom quarter. This is why when many people in the gym squat, they only go down a quarter of the way-because it's that much easier. Using the chains accommodates this top half of the lift with increased weight throughout the entire top of the lift. The chains also partially eliminates the deceleration phase of the barbell because the chain deloads on the ground as you descend.
Great for vertical jumping and building acceleration.
**I am by no means certified, accredited or educated in the art of weight lifting, bodybuilding or nutrition. I posted these pages for my own reference, and encourage you to buy Louie Simmons videos to learn more.** |
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