AlMovement’s BodyBlog

I get many questions about chains, only several of which I can answer truthfully. Here’s how I build mine…the why is better found elsewhere. Please don’t be offended if this is overly detailed or not detailed enough!

I went to Lowe’s and bought two five foot lengths of the grisly’est shot-peened chains they have (we’ll call these MAIN CHAINS). Buy two lengths…unless you have your own metal bandsaw. The good stuff’s a bit pricey ($3-$4 a foot) but you only have to buy the good stuff once. Step down the aisle and browse all the d-rings, ferrules, etc. while the dude’s snapping those big links with his chain-eating machine. Find the heaviest load-rated d-rings that will easily slip through the lengths of your main chain ($3-4 each). Buy two and clip one to each end of your five-foot main chains. Also buy four 1/4" diameter d-rings or shackles for your next step ($2-3 each). Now you have to decide how much you want to spend for what we’ll call ACCESSORY CHAINS.  You can buy a bunch while you’re at Lowe’s if you want to sport the stoutest setup on the block. I’d go to WalMart to buy these. First, go to the "gym" section and buy two wire cinch-on barbell collars ($5 or so). In my WalMart, at the end of the tool aisle, next to all the locks and such, are little tubs containing 10-foot lengths of moderate gauge chain. Buy a tub ($12 -$15 or so) & cut the chain into two 5-foot lengths. Affix one of your smaller d-ring/shackles to each end of this accessory chain. Now to construct your loop…clip one end of your 5′ accessory chain to the unoccupied end of the main chain (the other end houses your heavy-duty d-ring). Now clip the free end of your accessory chain to any desired position along the main chain. By moving this free end up and down the main chain, you can control the length of your loop. Do the same process on the other main/accessory chain setup & you’ll have two length of chain ready to load onto your barbell. Slide the cinch collar onto the bar and clip the heavy d-ring (attached to the main chain) to one of the collar loops. You can adjust how much of the chain loop remains on the floor by moving the accessory chain d-ring up and down the main chain as described above.  I like to make marks on the main chain so I can quickly set up the length of the chains for squat, press, etc.  Now for the fun part…

Next time you’re at WalMart, pick up another tub of chain. Cut it in half like before and add it alongside the existing accessory chain (using the same smaller d-ring connections). The more you go to WalMart, the heavier your chains will become! Over time, you’ll likely have to upgrade to larger d-rings/shackles on your main chains. Just for example, I have at least a dozen accessory chains on both main chains and my sets weight 65 lbs. each! When’s the last time you spent $12 & looked forward to having a newer, heavier piece of gym equipment?!

I hope you will give resistance training with chains a try! If anyone’s interested, I’ll tell you how I made a dumbell adaptor for my chains.

Every time I visit a commercial gym, I can expect the most out-of-shape guy in there to approach me and deliver unsolicited pearls of lifting wisdom. Maybe I have a kind face. Maybe it’s because I use only the adductor machine and wear a sky blue leotard. Regardless, I work out at home now. A few readers have asked about modifications and attachments I’ve made. I refer these readers to my photo section where I’ve posted a few new pictures. My high-pulley is as smooth as any I’ve ever encountered in a commercial gym. It is built to withstand 700lbs and uses plates I already own, instead of adding an additional dedicated weight stack that I’ll have to move. I modified my cage to include a low pulley that works block-and-tackle with the first. I’ve made a host of attachments from materials found at your local home improvement store. If anyone has any questions, please feel free to ask. I really love turning people on this stuff, particularly chains!

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