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Accommodating Resistance Training: How To Squat with Chains & How to Squat with Bands
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Have you tried a Bench Press and you got stuck with the weight on the chest? While you are sure you can easily lock the same weight out?
Examples of strength training exercises with an ascending strength curve are pressing movements, such as horizontal presses all bench press variations, push-ups, etc and vertical presses shoulder press variations, handstand push-ups, etc and squatting movements bi-lateral and unilateral squat variations, such as Back Squat, Front Squat, Overhead Squat, Single Leg Squats, Bulgarian Split Squats, also "Accommodating resistance machines are sometimes called a simple" Presses fall into this category.
Examples of strength training exercises with a descending strength curve are horizontal pulling movements all rowing variations and vertical pulling movements Pull-Up variations and pull-down variationswe could also add Leg Curls to that category. There are also strength training exercises with a parabolic strength curve, where the movement is heaviest in the middle part, such as arm curls. Deceleration is not a good thing if you are thinking about strength development and power development.
If you look at the definition of strength, strength can be defined as the ability to exert force to overcome resistance. In order to produce force, not only do you need to overcome resistance, you also need to apply Accommodating resistance is characterized by the resistance accommodating throughout the range of motion of a movement and more precise the resistance increases throughout the range of motion of a movement.
Accommodating resistance and variable resistance are often used interchangeably, but strictly speaking, they are not the same thing. Therefore, technically speaking, accommodating resistance is a sub-category of variable resistance. If you go back to the three distinct strength curves, ascending strength curve, descending strength curve and parabolic strength curve, you need to find the right resistance to match the strength curve.
Accommodating resistance training basically is a form of strength training where the resistance increases throughout the range of motion. If you go back to the example from the beginning, the Bench Press that feels heavier in the bottom position and lighter towards the end of the movement, accommodating resistance for the Bench Press means that as you push the bar up, the resistance increases.
Have a look at the video, that explains how accommodating resistance works on the example of a Back Squat. Depending on the size of the chain, the chain has a certain weight, as in the example of the video each chain weighs 15 kg, which is a total of 30 kg for two chains. As you descend, one segment at a time will touch the ground and reduce the total weight of the chain by 1. By the time you are in the bottom position, maybe 6 segments of the chain are on the ground and the total load is reduced by 18 kg 9 kg per chain.
The same principle applies for resistance bands, in the top position the bands are maximally stretched and when you descend, the band tension decreases. And so does the total load decrease as well.
The chains or bands provide more resistance in the Accommodating resistance machines are sometimes called a simple position when you are strongest and less resistance in the bottom position when you are weakest. The resistance provided by chains is linear, as explained in the example above, each segment has a certain weight and the additional resistance or tension increases linearly by each segment added to the chain. Bands provide the resistance exponentially, which means in simple words, a centimeter of stretch in the bottom position has a different tension that a centimeter of stretch in the top position.
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