What is accommodating
resistance?
Accommodating resistance is another way to add more
variation to your training. This is done with the use of bands and/or chains
attached to the bar, which changes the amount of resistance throughout the range
of motion. Typically this method is used in extension-type movements, such as
squatting, benching, and deadlifting. These are generally movements where you
are strongest at the end ranges of motion, and where the accommodating
resistance is also the strongest. When squatting, for example, band tension at
the top may be 150 pounds added to the weight on the bar, and at the bottom
position may be 25-50 pounds of additional resistance.
There are some differences between the bands and chains.
Bands are made of elastic material, while chains are made of metal. This makes
a difference in how the accommodating resistance affects the load on the bar as
you move. Band resistance/tension increases exponentially as you stretch the
band further (figure 1), while chain resistance increases in a linear fashion
(figure 2). This difference may seem subtle when I say it, but while under the
bar it can feel like night and day.
Figure 1: Banded
resistance increasing in tension the further the band is stretched.
Figure 2:
Chain resistance increases linearly as the chains are lifted off the ground.
Typically when training, I will go through a “band or chains”
cycle. This involves gradually increasing or decreasing the amount of accommodating
resistance from week to week (figure 3). If you are new to using accommodating resistance,
I would recommend that you start off with very little added resistance and work
your way up.
Figure
3: Sample accommodating resistance cycle. From week to week the chain resistance
being used will decrease and the weight on the bar will increase.
An additional consideration to take into account when using
accommodating resistance is your height and limb lengths. The taller you are,
the more resistance you will get from the bands and chains at the top of the motion
when you squat or deadlift, relative to someone who is shorter. If you have long
arms, you will get more resistance at the top of the range of motion when
benching, relative to someone who has T-Rex arms.
Let me know what you think about accommodating resistance
and how you use it in your training programs in the comments bellow!
Ryan Goodell, CSCS
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