Accommodated Resistance: A Powerful Tool, Not a Gimmick

Accommodated resistance (think bands and chains) is becoming more common in strength training, yet many lifters still question its value. Some avoid it altogether, thinking, “I’ve gotten this far without it,” or “it looks intimidating” ,but often, the hesitation stems from misunderstanding, not inefficacy.

At its core, accommodated resistance alters the load through the range of motion.

For Max Effort, bands or chains increase tension at the top of a lift (where you’re strongest) while deloading slightly at the bottom, where your joints are under the most stress. This means you’re challenged where it counts, but protected where you're most vulnerable.

For Dynamic Effort, bands introduce a different stimulus: overspeed eccentrics. This is where resistance pulls the weight down faster than gravity, forcing you to brace hard and maintain tight, efficient positioning. You don’t have forever to grind through a heavy lift, so the quicker you can generate force, the better your chances of completing it cleanly and safely.

What about chains? Chains provide a stimulus that requires stability and control. Chains move and sway slightly, forcing you to stabilise under pressure. That slight unpredictability mimics real-world strength demands, perfect for athletes or lifters looking to build resilience, not just numbers.

Ultimately, if your goal is to build strength, reinforce technique, and reduce injury risk in your squat, bench, or deadlift, then accommodated resistance is relevant to you. It’s not a trend or a fad. It’s just another smart tool in the toolbox. Use it with intent, and it can unlock serious gains.