Getstrength Chain load Recommendations

Chains deload on the eccentric phase and reload on concentric phase creating progressive overloading.

Bench Press recommended chain load by top international strength coaches.
Under 90kg Bench Press = 10kg - 14kg chain
90kg - 180kg Bench Press = 18kg - 22kg chain
180kg - 227.5kg Bench Press = 35kg - 40kg chain
227.5kg plus Bench Press = 35kg - 40kg chain

Squat recommended chain load by top international strength coaches.
Under 90kg Squat = 10kg - 14kg chain
90kg - 180kg Squat = 22kg - 27.5kg chain
180kg - 227.5kg Squat = 27.5kg - 32kg chain
227.5kg - 272.5kg Squat = 36kg - 40kg chain
272.5kg - 317.5kg Squat = 40kg - 45kg chain
362.5kg plus Squat = 55kg - 65kg chain

Please note that above amounts are estimated work loads. and customers of getstrength.com accept that they enter into activity with the equipment supplied by getstrength.com entirely at their own risk and hold getstrength.com personnel or equipment blameless for any damage, or injury to property or person whilst using the getstrength.com equipment or information supplied. Always consult your doctor before beginning any exercise program.

Getstrength Chain Set Up:

Chain adjustment for lifter. Chains deload on the eccentric phase and reload on concentric phase creating progressive overloading.
The chains should completely be deloaded at the bottom of the squat or on your chest in the bench press.

(above) Chain adjustment from taller to shorter athlete.

Chain set up

(above) For extra overloading, simply clip extra chain on to (O) ring.

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